I. Warm-Up: 800 SKIP II. SwimFit: A. 70 Burpees *OTM = 25 swim *start w/swim Rest 2:00 B. 100 Alt Lunges *Every 1:30 = 50 swim *Start w/swim Rest 2:00 C. 100 Pool Dips *Every 2:00 = 75 Swim *start w/swim

I. Warm-Up: 2x150 Swim 8x50 Kick (Build/Fast by 25) 2x150 Swim 8x50 Kick - FAST *10 sec rest after ea II. Main Set: 3x400 6:00/6:40 #1 - 80% #2 - 90% #3 - 100% Total: 2,600 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit: 60 Kick-Sits 500 Swim 40 Burpees 400 Swim 30 Cossack Squats ea side 200 Swim 10 Pool Get-Outs Total: 2,100 Yards/Meters

I. Warm=Up: 2x500 Pull (breathe 3,5 by 500) *Rest 15 sec btwn 500s II. Main Set: 200 DPS 3:15/3:35 4x100 Desc 1-4 1:30/1:40 200 DPS 3:15/3:35 2x200 (5 dolphin kicks off ea wall) 3:00/3:20 200 DPS 3:15/3:35 400 For Time Total: 2,800 Yards/Meters

I. Warm-Up: 15 Min Mixer *warm up however you see fit for 15 min *mix up strokes, turn work, drills, kicking, etc II. SwimFit A. Every 2:00 for 8 Rds 5 Squat Jumps + 25 Swim *ea successful rd = +2 Squat Jumps Rest 2:00 B. Every 90 seconds for 6 Rds 6 Split Jumps (total) + 25 Swim *ea successful rd = +4 Split Jumps Rest 2:00 C. Every 1:00 for 4 Rds 3 Clapping Push-ups + 25 Swim *ea successful rd = +1 clapping push-up

I. Warm-Up: 100 Rev IM 1:45 8x25 Kick .40 200 IM 3:15 8x25 Kick .35 100 Rev IM 1:45 8x25 Kick .30 II. Main Set: 3 Rds 8x25 Drill .35 4x50 Kick 1:05 2x100 Swim 1:40 *Drills - Fly (Rhythm), Back (6/3/6), Breast (Triple Decker), Free (Finger-tip) *Rds 1 - Free, Rd 2 - 2nd Best Stroke, Rd 3 - choice Total: 2,800 Yards/Meters

I. Warm-Up: 200 Kick w/fins (5 dolphin kicks off ea wall) 300 Pull (breathe every 3rd) 200 Kick w/fins (5 dolphin kicks off ea wall) 300 Swim (breathe every 5th) *15 sec rest after ea II. SwimFit: A. 4 Rds 200 Swim 15 Pool Dips 7 Push-Ups Rest 2:00 B. 21 DB Renegade Rows ea 150 Swim 15 DB FR Rev Lunges 150 Swim 9 Devil Presses 150 Swim 15 DB FR Rev Lunges150 Swim 21 DB Renegade Rows ea Total: 2,200 Yards/Meters

I. Warm-Up: 1000 Mixer II. Main Set: 8x25 Kick .35 8x25 Swim (Desc 1-4/5-8) .30 8x25 Kick .35 6x50 Swim (Desc 1-3/4-6) 1:00 8x25 UH2O .40 4x75 (MOD/BUILD/FAST by 25) 1:15 8x25 UH2O .40 2x100 FAST 2:00 Total: 2,800 Yards/Meters

I. Warm-Up: 4x25 Tombstone Kick 3x100 Swim 4x25 Fly Kick on Back 3x100 Swim *10 sec rest after ea II. SwimFit: A. 300 Swim 30 Squat Jumps 30 Pushups 300 Swim Rest 2:00 B. 100 Burpees *OTM = 25 swim *start w/swim Rest 2:00 C. 100 Swim 25 Pool Dips 100 Swim 25 Pool Get Outs 100 Swim 25 Band Pull A-parts

I. Warm-Up: 3x100 Rev IM 3x100 Free 3x100 IM *Rest 15 sec after ea II. Main Set: 4x25 Fly (Dr - 3RA/3LA/3WS) .35 2x50 Fly 1:05 8x25 Bk (DR - 6/6) .30 2x75 Bk 1:15 4x25 Br (DR - Rhythm) .35 2x50 Br 1:05 8x25 Free (DR - TARZAN) .35 2x100 Free 1:30 Total: 2,150 Yards/Meters