SwimFit 5.31.21
I. Warm-Up: 32x25 *Alt K/Dr/Sw by 25 *All 25s on :35 II. SwimFit: "WET MURPH" 800 Swim 100 Pull-Ups or 200 Sit-Ups 200 Push-ups 300 Squats 800 Swim Total: 2,400 Yards/Meters
SwimFit 5.28.21
I. Warm-Up: 800 Mixer II. Main Set: 20x100 #1-5 = Free 1:25/1:35 #6-10 = IM 1:35/1:45 #11-15 = Free 1:20/1:20 #16-20 = IM 1:30/1:40 Total: 2,800 Yards/Meters
SwimFit 5.26.21
I. Warm-Up: 12x100 #1-3 = Swim (DPS) #4-6 = Kick #7-9 = Swim w/fins #10-12 = Kick w/fins *all 100s w/fins = max UH2O off ea wall *15 sec rest after ea II. SwimFit: 10 Rds 10 DB Thrustsers 10 DBL DB OH French Press w/twist 100 Swim Total: 2,200 Yards/Meters
SwimFit 5.24.21
I. Warm-Up: 3x500 #1 = Swim #2 = Pull #3 = Swim w/fins *15 sec rest after ea II. Main Set: 8x200 Free 2 @ 3:00/3:30 2 @ 2:55/3:25 2 @ 2:50/3:20 2 @ 2:45/3:15 Total: 3,100 Yards/Meters
SwimFit 5.21.21
I. Warm-Up: 20x50 Kick #1-10 = w/board #11-15 = w/o board #16-20 = w/fins *10 sec rest after ea II. SwimFit: 24-21-18-15-12-9-6-3-6-9-12-15-18-21-24 Alt Lunges Froggers *50 swim after ea rd Total: 1,750 Yards/Meters
SwimFit 5.19.21
I. Warm-Up: 1000 Mixer II. Main Set: T-30 *Timed 30 Min swim *see how far you can get *remember to be efficient and use the walls to your advantage
SwimFit 5.17.21
I. Warm-Up: 8x100 #1-2 = Kick w/fins #3-5 = Pull Breathing every 5th #6-8 = Swim w/fins *anything with fins = max underwater dolphin kicks off ea wall *rest 15 sec after ea II. SwimFit: 3 Rds 500 Swim 25 Push-ups 25 DB Thrusters 25 DB Renegade Rows Total: 2,300 Yards/Meters
SwimFit 5.14.21
I. Warm-Up: 2x400 #1 = Swim (DPS) #2 = Kick w/fins (max UH2O off ea wall) *15 sec rest after ea II. Main Set: Swim 2 Hell 500 Swim *Rest = work 400 Swim *Rest = work 300 Swim *Rest = work 200 Swim *Rest = work 100 Swim *all swim are max effort
SwimFit 5.12.21
I. Warm-Up: 800 Pull *breathe every 3-5-7-9 by 100 II. SwimFit: A. 100 Pool Dips *OTM = 25 Swim Rest 2:00 B. 100 Alt Lunges *OTM = 25 Swim Rest 2:00 C. 75 Burpees *OTM = 25 Swim Rest 2:00 D. 75 Kick Sits *OTM = 25 Swim
SwimFit 5.10.21
I. Warm-Up: 4x50 Kick 1:05-1:00-1:00-:55 6x50 K/sw by 25 1:05-1:00-1:00-:55 8x75 Swim 1:25-1:20-1:15-1:10 Main Set: 3 Rds 4x25 UH2O .40 2x100 Desc 1:30/1:40 *Rest 1:00 btwn rds 3 Rds 2x50 DPS 1:00 100 FAST *Rest 1:00 btwn rds *No Free/All Stroke Total: 2,900 Yards/Meters
