SwimFit 12.30.20
I. Warm-Up: 800 Mixer II. Main Set: 8x200 2:55/3:15 #1-2 = Desc 1-2 #3-4 = Neg Split ea 200 #5-6 = Build ea 50 #7-8 = FAST Total: 2,400 Yards/Meters
SwimFit 12.28.20
I. Warm-Up: 20x50 1:00 #1-5 = Kick #6-10 = Pull #11-1`5 = Swim #16-20 = Choice II. SwimFit 3x5 Min AMRAP 75 Swim 10 Kick-sits 5 Squat Jumps *Rest 2 min btwn AMRAPs *Ea AMRAP is scored separately; try to match or improve score
Christmas SwimFit 12.24.20
I. Warm-Up: 800 Mixer II. SwimFit 25 Min AMRAP 12 DB Thrusters 18 Rev Lunges (9/9) 8 Push-Ups 1 TGU (ea) 100 Swim *25 is the date of Christmas *12 is the month *in 1881 political cartoonist Thomas Nast created the image of Old Saint Nick that we know today *100 swim, well, laps for Jesus
SwimFit 12.23.20
I. Warm-Up: 200 IM (25k/25sw) 2x100 Choice 200 Free (Breathe every 5th) *10 sec rest after ea II. Main Set: 16x25 Choice 4 @ .35 4 @ .30 4 @ .25 4 @ .20 8x50 Choice 2 @ 1:05 2 @ 1:00 2 @ .55 2 @ .50 4x100 Choice 1 @ 1:35 1 @ 1:30 1 @ 1:25 1@ 1:20 Total: 1,800 Yards/Meters
SwimFit 12.21.20
I. Warm-Up: 16x25 Kick .40 *every 4th 25 = UH2O 12x50 DPS 1:05 *ODDS - Free/EVENS =ABF II. Main Set: 300 DPS 4:25/4:40 6x50 (5 Dolphin Kicks off ea wall) 1:00 300 (Breathe every 5th) 4:25/4:40 6x50 (7 Dolphin Kicks off ea wall ) 1:00 300 For Time Total: 2,500 Yards/Meters
SwimFit 12.18.20
I. Warm-Up: 500 Pull 3x100 #1&3 - Kick #2 - Swim *15 sec rest after ea II. SwimFit: A. OTM for 10 Rds 3 Push-ups 25 Swim Rest 2:00 B. Every 1:20 for 8 Rds 50 Swim 10 Walking V-ups Rest 2:00 C. Every 1:30 for 6 Rds 20 Sec plank hold 50 Sprint Total: 1,750 Yards/Meters
SwimFit 12.16.20
I. Warm-Up: 10x25 Kick w/fins .30 10x25 Dr (ODDS -6/3/6, EVENS - Rhythm) .30 10x25 Swim .30 II. Main Set: 4x50 Best Stroke (Desc 1-4) 1:00 200 For Time 2:55/3:25 4x50 2nd Best Stroke (Desc 1-4) 1:00 200 For Time 3:05/3:35 2x50 Worst Stroke (neg split) 1:05 100 For Time 1:40/2:00 Total: 1,750 Yards/Meters
SwimFit 12.14.20
I. Warm-Up: 3x200 Kick *15 sec rest after ea II. SwimFit 5 Squat Jumps 400 Swim 10 Squat Jumps 200 Swim 15 Squat Jumps 100 Swim 20 Squat Jumps 50 Swim 25 Squat Jumps 25 Swim Total: 1,375 Yards/Meters
SwimFit 12.11.20
I. Warm-Up: 3x400 #1 - Pull #2 - Kick w/fins #3 - Swim *10 sec rest after ea II. Main Set 3x100 1:25/1:35 2x150 2:25/2:35 1x300 4:15/4:45 *Rest 2 min and then go back down starting with the 300 Swim Total: 3,000 Yards/Meters
SwimFit 12.9.20
I. Warm-Up: 12x75 (25Kick/50Swim) 1:15 *ODDS - Free/EVENS - Anything but Free II. SwimFit: 20 Min AMRAP 150 Swim 8 DB Thrusters 7 Devil Press
