I. Warm-Up: 12x100 1:45/2:00 ODDS - 50 Free/50 ABF EVENS - IM (DPS) II. SwimFit: A. 150 WB *Every time you break = 100 Swim Rest 3:00 B. 300 Jump Rope *Every time your snag/break = 100 Swim Rest 3:00 C. 100 Push-ups *Every time you break = 50 Swim

I. Warm-Up: 3x100 Kick 2:10 3x100 Swim 1:30/1:45 3x100 Kick w/fins 1:50/2:00 3x100 Swim w/fins 1:20/1:30 II. Main Set: 4 Rds 25 Fast .40 50 EZ 50 Fast 1:10 50 EZ 75 Fast 1:20 50 EZ 100 Fast 1:50 50 EZ *Rd 1 - Free, Rd 2 - 2nd Best Stroke, 3rd Rd - Worst Stroke, 4th Rd - Choice Total: 3,000 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit: A. 27-24-21-18-15-12-9-6-3 Squats Burpees *After ea rd = 25 swim Rest 2:00 B. 9-15-21-27 Walking V-Ups (ea leg) Kick-Sits *after ea rd = 100 Swim Rest 2:00 C. 16 Rds 25 Swim 10 Pool Dips 5 Close Grip Push-Ups Total: 2,000 Yards/Meters

I. Warm-Up: 10x100 (50 K/50 Sw) *all 100's are to be done w/fins *max dolphin kicks off ea wall II. Main Set: 1K Swim (3 dolphin kicks off ea wall) Rest = 1/2 Work 500 Swim (5 Dolphin kicks off ea wall) Rest = 1/2 work 250 Swim (7 Dolphin Kicks off ea wall) Total: 2,750 Yards/Meters

I. Warm-Up: 20x50 Kick #1-10 = w/board 1:05 #11-20 = w/fins .55 II. SwimFit: A. 3 Rds 10 Split Jumps (total) 15 Push-Ups 200 Swim Rest 3:00 B. Every 2:00 for 8 Rds 50 Swim 10 Kick-Sits Total: 2,000 Yards/Meters

I. Warm-Up: 3x300 Pull #1 - Breathe every 3rd #2 - Breathe every 5th #3 - Breathe every 7th *15 sec rest after ea II. Main Set: 2x500 (Desc 1-2) 7:30/8:00 400 Neg Split 6:00/6:40 2x300 (Desc 1-2) 4:30/5:00 200 Neg Split 3:00/3:20 2x100 FAST 1:30/1:40 Total: 3,300 Yards/Meters

I. Warm-Up: 12x75 (MOD/BUILD/FAST by 25) ODDS - Free 1:05/1:10 EVENS - Rev IM 1:15/1:20 II. SwimFit: A. 21-18-15-12-9-6-3 Squat Jumps Alt DB G2OH *100 Swim After ea rd Rest 3:00 B. 2-4-6-8-10 Lunges (ea leg) 10-8-6-4-2 Burpees *50 Swim After ea Rd Total: 1,850 Yards/Meters

I. Warm-Up: 4x100 Free 1:30/1:50 6x50 (Alt Fr/ABF by 50) 1:05/1:10 8x25 Choice .35 II. Main Set: 2 Rds 4x25 DR .35 2x50 (Desc 1-2) 1:00 *Rd 1 - Free/Rd 2 - 2nd Best Stroke *Drills - Free (Taran), Breast (Triple Decker), Back (6-3-6), Fly (3RA/3LA/1WS) 2 Rds 4x50 (K/Sw by 25) 1:05 2x100 (Neg Split) 1:40/1:50 *Rd 1 - Free/Rd 2 - 2nd Best Stroke Total: 2,100 Yards/Meters

I. Warm-Up: 3x200 #1 - Kick #2 - Pull #3 - Swim *15 sec rest after ea II. SwimFit: A. 8 Rds 100 Swim 10 WB 20#/14# 10 MB Goblet Lunges (ea) 50 Swim 5 Push-Ups 5 Plank Minis Total: 1,850 Yards/Meters

I. Warm-Up: 2x500 Pull w/snorkel *Rest 15 sec after ea II. Main Set: 2x1000 #1 = Neg Split #2 = For Time *Rest = 3:00 Total: 3,000 Yards/Meters