I. Warm-Up: 400 Pull (breathe every 3rd) 400 Kick w/fins (max UH2O off ea wall) 400 Swim (Breathe every 3/5 by 50) *15 sec rest after ea II. SwimFit: 25 Swim 50 Squats 50 Swim 50 Alt Lunges 100 Swim 50 Push-ups 200 Swim 50 Pool Dips 400 Swim 50 Pool Dips 200 Swim 50 Push-ups 100 Swim 50 Alt Lunges 50 Swim 50 Squats 25 Swim Total: 2,750 Yards/Meters

I. Warm-Up: 12x25 Kick .35 12x25 Drill (ODDS - 6/3/6; EVENS:UH2O).40 12x25 DPS II. Main Set: 100 IM - 80% 1:45 200 Nice & Smooth 2x100 IM - 90% 1:45 200 Nice & Smooth 3x100 IM - 100% 1:45 200 Nice & Smooth 3x100 Free - 100% 1:30 200 Nice & Smooth 2x100 Free - 90% 1:30 200 Nice & Smooth 100 Free - 80% 1:30 Total: 3,100 Yards/Meters

I. Warm-Up: 2x400 (Desc ea 100 w/in the 400) 6:00/6:40 II. SwimFit: A. 6 Rds 15 Squats 10 Plank Walks 100 Swim Rest 2:00 B. 6 Rds 20 Walking V-Ups 20 Rotational Planks (10/10) 100 Swim Total: 2,000 Yards/Meters

I. Warm-Up: 12x25 Kick .35 4x50 Swim 1:00 8x25 Kick .35 2x100 1:30/1:40 4x25 Kick (UH2O) .40 200 Swim (3:00/3:20) II. Main Set: 6x50 Free (DPS) 1:00 3x100 Free (Desc 1-3) 1:35-1:30-1:25/1:45-1:40-1:35 6x50 Worst Stroke (DPS) 1:05 3x100 Worst Stroke 1:50-1:45-1:40/2:00-1:55-1:50 6x50 2 of ea stroke/no free 1:05 3x100 IM (Desc 1-3) 1:40-1:35-1:30/1:50-1:45-1:40 Total: 3,000 Yards/Meters

I. Warm-Up: 1000 *Must alternte 50 Free/50Back/100 Kick II. SwimFit: A. 21-15-9 DB Thrusters 150 Swim 9-15-21 Pool Get Outs *this should be completed at 21 DB thrusters-150 Swim-9 Pool Get outs, 15-150-15, and so on Rest 3:00 B. 3 Rds 12 Push-ups 150 Swim 12 Pool Dips Total: 1,900 Yards/Meters

I. Warm-Up: 8x100 #1 & 5- Kick #2 & 6- Kick/Swim by 50 #3 & 7 - Free #4 & 8 - Choice *10 sec rest after ea II. Main Set: T-30 *Swim as much as you can in 30 minutes

I. Warm-Up: 600 Swim *5 dolphin kicks off ea wall before breakout II. SwimFit 100 Squats 100 Swim 90 Froggers 100 Swim 80 Alt Lunges 100 Swim 70 Plank Minis 100 Swim 60 Kick-sits 100 Swim 50 Walking V-ups 100 Swim 40 Push-Ups 100 Swim 30 Burpees 100 Swim 20 SA DB PP (ea arm) 100 Swim 10 SA DB Lat Raises (ea arm) 100 Swim Total: 1,600 Yards/Meters

I. Warm-Up: 200 DPS 2x100 Kick 200 Swim *Rest 15 sec after ea II. Main Set: 6x50 DPS, -1 by 25 1:00 300 For Time 4x100 DPS, -1, -2, -3 by 25 2:00 400 For Time 2x250 DPS 4:00 500 For Time Total: 3,000 Yards/Meters

I. Warm-Up: 800 SKIP (200 Swim, 200 Kick, 200 IM, 200 Pull) II. SwimFit: 400 Swim 30 Push-ups 20 Alt Lunges 10 Walking V-Ups 20 Alt Lunges 30 Push-ups 400 Swim Total: 1,600 Yards/Meters

I. Warm-Up: 20x25 Kick (Every 4th 25: UH2O) .40 10x50 DPS 1:00 II. Main Set: 10x50 Kick - Fast 1:05 100 EZ 8x50 Kick - Fast 1:05 100 EZ 6x50 Kick - Fast 1:05 100 EZ 4x50 Kick - Fast 1:05 100 EZ 2x50 Kick - Fast 1:05 100 EZ Total: 3,000 Yards/Meters