I. Warm-up: 800 SKIP II. Main Set: 15x100 3 @ 1:30/1:40 2 @ 1:35/1:45 3 @ 1:25/1:35 2 @ 1:30/1:40 3 @ 1:20/1:30 2 @ 1:25/1:35 Total: 2,300 Yards/Meters

I. Warm-Up: 200 Swim 200 Kick 200 Swim w/fins 200 Kick w/fins *15 sec rest after ea II. SwimFit: A. 5 Rds 10 Push-ups 150 Swim 10 Pool Get Outs Rest 2:00 B. 5 Rds 15 Kick-sits 200 Swim 15 Walking V-Ups Total: 2,550 Yards/Meters

I. Warm-Up: 3x300 #1 - Pull #2 - Kick w/fins #3 - Swim *15 sec rest after ea II. Main Set: 4x500 7:30/8:00 *5 dolphin kicks off ea wall *must maintain same speed throughout ea 500 Total: 2,900 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit: 21 DB Thrusters 200 Swim 15 DB Thrusters 200 Swim 9 DB Thrusters 200 Swim 9 DB FR Lunges 100 Swim 15 DB FR Lunges 100 Swim 21 DB FR Lunges 100 Swim Total: 1,900 Yards/Meters

I. Warm-up: 10x100 #1-2 = Free 1:30/1:40 #3-4 = Rev IM 1:40/1:50 #5-6 = Free 1:25/1:35 #7-8 = IM 1:40/1:50 #9-10 = Choice 1:30/1:40 II. Main Set: 16x25 (4 of ea stroke) .35 8x50 (2 of ea stroke) 1:05 4x100 IM 1:45/1:50 2x200 IM (neg split ea 50) 3:10/3:30 Total: 2,600 Yards/Meters

I. Warm-Up: 16x25 Kick .40 *every 4th 25 = UH2O II. SwimFit: A. Every 3:00 for 5 Rds 30 Sec Wall Sit + 50 Swim Rest 2:00 B. Every 3:00 for 5 Rds 30 Sec Max Push-Up Plank Shoulder Taps + 75 Swim Rest 2:00 C. Every 3:00 for 5 Rds 30 Sec Max Kick-Sits + 75 Swim Total: 1,400 Yards/Meters

I. Warm-Up: 20x50 (25k/25Sw) 1:05 *5 of ea stroke II. Main Set: 2x50 Fly (DPS) 1:05 2x100 IM 1:45/1:50 4x50 Bk (DPS) 1:00 3x100 IM 1:40/1:45 6x50 Br (DPS) 1:05 4x100 IM 1:35/1:40 8x50 Fr (DPS) .55 5x100 IM 1:30/1:35 Total: 3,400 Yards/Meters

I. Warm-Up: 12x75 (25K/50Sw) 1:15 *Alt stroke ea 75 II. SwimFit: 100 Kick-sits 200 Swim 80 Rotating Planks (40/40) 200 Swim 60 Reach Thrus (30/30) 200 Swim 40 Slow Plank Minis 200 Swim 20 Swimmer Push-ups 200 Swim Total: 1,900 Yards/Meters

I. Warm-Up: 20x25 Kick #1-10 = Board only .35 #11-20 = Fins only .25 II. Main Set: 6 Rds 4x25 Drill .35 2x50 DPS 1:05 200 For Time *ODDS = Free/EVENS = 2nd Best stroke *Drills = Free (Tarzan), Breast (Triple Decker), Back (6/6), Fly (Rhythm) *Rest = 1:30 btwn rds Total: 2,900 Yards/Meters

I. Warm-Up: 800 (50 Kick/50 Swim/50 Kick Drill/50 Swim x4) II. SwimFit: "POINT BREAK" Every 3:00/3:20 = 200 Swim *Each successful rd = :05 0ff the interval *once you cannot make the interval, drop 25 yds/meters off the distance *continue dropping time & distance until you get to a 50 of your fastest interval