I. Warm-Up: 4x200 3:15 *Desc 1-4 *5 dolphin kicks off ea wall II. Main Set: 8x150 Swim 2:30/2:45 2x{ #1-2 = 80% #3 = 75 Build/75 Fast #4 = FAST Total: 2,000 Yards/Meters

I. Warm-Up: 800 S.K.I.P II. SwimFit: A. 10 Rds 10 Split Jumps (total) 10 Sprawls 50 Swim Rest 2:00 B. 21-18-15-12-9-6-3 Squat Jumpps Kick Sits *50 Swim After ea rd Total: 1,650 Yards/Meters

I. Warm-Up: 300 Kick w/fins 400 Pull (breathe every 3,5 by 50) 300 Swim (5 dolphin kicks off ea wall) II. Main Set: 3 Rds 4x25 DR .35 2x100 FAST 2:00 *ODD Rd - Free/EVEN Rd - 2nd best stroke *Drill - Free (Tarzan), Breast (Breast w/flutter kick), Bk (6/6), Fly (3 RA/3LA/3WS) 3 Rds 4x25 Kick .35 2x75 FAST 1:30 *ODD Rd - Best Stroke/EVEN Rd - work stroke Total: 2,650 Yards/Meters

I. Warm-Up: 6x50 (K/Sw by 25) 1:00 12x75 (25K/50Sw) 1:15 II. SwimFit: A. 30-20-10 KB Thrusters 10-20-30 Alt SA RKBS *btwn Th ea movement = 200 Swim (KB Thrusters -200 Swim- Alt SA RKBS) Rest 3:00 B. 4 Rds 150 Swim 10 SA FR Split Squats (ea leg) 5 Floor Thruster + push-up Total: 2,400 Yards/Meters

I. Warm Up: 800 MIxer *must change every 50 II. 20x100 #1-5 @ 1:30/1:40 #6-10 @ 1:25/1:35 #11-15 @ 1:20/1:30 #16-20 @ 1:15/1:25 *must maintain same speed ea set of 5 (if you go 1:21 on first one, must hold that speed for next 4x100's) Total: 2,800 Yards/Meters

I. Warm-Up: 500 Pull (breathe every 3rd) 300 Kick w/fins (max UH2O off ea wall) *15 sec rest after ea II. SwimFit: 500 Swim 100 Squats 400 Swim 80 Burpees 300 Swim 60 Kick-sits 200 Swim 40 Alt Lunges 100 Swim 20 Walking V-Ups Total: 2,300 Yards/Meters

I. Warm-Up: 800 SKIP (200 Swim, 200 Kick, 200 IM, 200 Pull) II. Main Set Timed 30 min swim (T-30) *see how much yardage you can accrue in 30 min *push yourself

I. Warm-Up: 12x75 (K/Dr/Sw by 25) 1:15 DR - Free (TARZAN), Breast (Triple Decker), Back (6-3-6), Fly (Rhythm) II. SwimFit: A. 21-15-9-15-21 Alt Lunges Froggers *After ea rd = 100 Swim Rest 2:00 B. 2 Rds 200 Swim 30 Kick Sits 40 Walking V-ups Rest 2:00 C. 12-9-6-3 Burpees Pool Get Outs *btwn the movements = 75 Swim (ex: 12 burpees, 75 swim, 12 pool get outs) Total: 2,100 Yards/Meters

I. Warm-Up: 10x100 #1-3 = Kick #4-6 = Pull #7-10 = Swim *15 sec rest after ea II. Main Set: 200 DPS 2:55/3:15 8x25 FAST .40 200 DPS 2:55/3:15 4x50 FAST 1:05 200 DPS 2:55/3:15 2x100 FAST 1:30/1:45 200 DPS 2:55/3:15 200 FAST 2:55/3:15 Total: 2,600 Meters/Yards

I. Warm-Up: 200 Swim 200 Kick 200 Pull *15 sec rest after ea II. SwimFit: A. 21-15-9 DB Thrusters Alt DB Renegade Rows *100 swim after ea rd Rest 4:00 9-15-21 DB Thrusters Alt DB Renegade Rows *100 swim after ea rd Total: 1,200 Yards/Meters