SwimFit 11.20.20
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
SiwmFit 11.18.20
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
SwimFit 11.16.20
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
SwimFit 11.11.20
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
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