I. Warm-Up: 1000 Mixer II. SwmFit 400 Swim 40 Burpees 400 Kick w/fins 40 Squat Jumps 400 Swim 40 Kick Sits Total: 2,200 Yards/Meters

I. Warm-Up: 300 Pull (breathe every 5th) 3x100 Kick w/fins 300 Swim *15 sec rest after ea II. Main Set: 4x{ 4x25 UH2O .40 3x50 DPS 1:05 200 Swim - FAST *Rest 1 min btwn rds *Odds - Best Stroke/EVENS - 2nd Best Stroke Total: 2,700 Yards/Meters

I. Warm-Up: 12x25 (3 of ea stroke) .35 4x50 (1 of ea stroke) 1:05 8x25 (2 of ea stroke) .35 2x100 IM 1:40 II. SwimFit: A. 21-15-9-3 Walking V-Ups Kick-sits *75 swim after ea Rest 2:00 B. 200 Swim 50 Squat Jumps 50 Alt Lunges 200 Swim Rest 2:00 C. 30-20-10 Reach Throughs (15/15-10/10-5/5) Planks Ups (total) *100 Swim After ea rd Total: 1,900 Yards/Meters

I. Warm-Up: 4x50 Swim 1:00 4x25 UH2O .40 4x75 Swim 1:15 4x25 UH2O .40 4x100 Swim 1:35 II. Main Set: 3x500 (Desc 1-3) 7:00/7:30 *3-5 dolphin kicks off ea wall before ea breakout Total: 2,600 Yards/Meters

I. Warm-Up: 5x100 #1-2 = Kick #3-4 = Pull #5 = Swim *15 sec rest after ea II. SwimFit: A. 4 Rds 75 Swim 10 Pool Dips 10 Push-ups Rest 2:00 B. 3 Rds 10 Burpees 100 Swim Rest 2:00 C. 2 Rds 50 Kick-sits 200 Swim Total: 1,500 Yards/Meters

I. Warm-Up: 800 SKIP (200 Swim, 200 Kick, 200 IM, 200 Pull) II. Main Set: 3x{ 50 DPS 1:00 100 Fast 2:00 50 EZ 200 FAST 4:00 *Rest 1 min btwn rds *Rds 1 & 3 = Best Stroke/Rd 2 = Worst Stroke Total: 2,000 Yards/Meters

I. Warm-Up: 3x400 #1 - Kick w/fins #2 - Pull w/snorkel #3 - Swim *12 sec rest after ea II. SwimFit: 500 Swim 10 Burpees 400 Swim 20 Alt Lunges 300 Swim 30 Pool Dips 200 Swim 40 Squat Jumps 100 Swim 50 Kick Sits Total: 2,700 Yards/Meters

I. Warm-Up: 8x25 Kick .30 8x50 Swim 1:00 8x25 Kick UH2O .40 4x100 Swim 1:40 II. Main Set: 10x25 .30/.35 8x50 50/.55 6x75 1:15/1:20 4x100 1:20/1:25 *all distance are swim (can mix in stroke) Total: 2,700 Yards/Meters

I. Warm-Up: 10x25 Kick .35 4x100 Rev IM 1:45 6x50 Dr/Sw by 25 1:05 4x100 IM 1:45 *Drills - Free (Tarzan), Breast (Breast w/flutter kick), Bk (3RA/3LA), Fly (3RA/3LA/1WS) II. SwimFit: A. Every 2:00 for 10 Rds Alt 100 Swim ----- 10 Alt Lunges + 10 Push-ups + 10 sit-ups Rest 2:00 B. Every 1:00 for 10 Rds Alt 50 Swim ----- 3 Pool Get outs + 6 Kick Sits Total: 2,100 Yards/Meters

I. Warm-Up: 1,000 Mixer II. 8x200 (Desc 1-4/5-8) 3:00 *4 dolphin kicks off ea wall before ea breakout Total: 2,600 Yards/Meters