I. Warm-Up: 40x25 #1-5 = Kick (1 of ea stroke) :35 #6-10 = DR (1 of ea stroke) :35 #11-15 = Sw (1 of ea stroke) :35 #16-20 = UH2O :40 *Drills - Free (Fingertip), Breast (Breast w/fly kick), Back (6/6), Fly (3RA-3LA-1WS) II. SwimFit: A. 10 Rds 10 Alt Lunges 10 DB PP 50 Swim Rest 2:00 B. 15 Min EMOM Min 1 = 10 DB Thrusters Min 2 = 5 Devil Presses Min 3 = 50 Swim Total: 1,750 Yards/Meters

I. Warm-Up: 200 Swim II. Main Set: T-60 *See how far you can swim in 1 Hour *can mix up strokes/break it up however you want

I. Warm-Up: 20x50 1:00 #1-10 = Kick/Swim by 25 #11-20 = DPS *mix up strokes II. SwimFit: A. 3 Rds 100 Swim 10 Push-ups 20 Sit-ups Rest 2:00 B. 21-15-9-3 Kick Sits Floor Thrusters *after ea rd = 50 Swim Rest 2:00 C. 8 Min AMRAP: 15 Squat Jumps 25 Swim 15 DB OH French Presses

I. Warm-Up: 2x500 #1 = Swim (3 dolphin kicks off ea wall) #2 = Swim w/fins (max UH2O off ea wall) II. Main Set: 12x200 #1-4 = 80% on 2:55/3:15 #5-8 = 90% on 2:50/3:10 #9-12 = Fast on 2:45/3:05 Total: 3,400 Yards/Meters

I. Warm-Up: 10 Min Mixer *warm-up however you want for 10 min *include some drills, kicks, and turn work II. SwimFit: 1000 Swim 80 Squats 500 Swim 40 Burpees 250 Swim 20 Kicksits 75 Swim 10 Walking V-ups ea leg

I. Warm-Up: 12x25 Kick (Desc 1-4, 5-8, 9-12) :35 6x50 (Dr/Sw by 25) 1:05 3x100 Swim (DPS) 1:30 *Drills - Free (TARZAN), Breast (Breast w/flutter kick), Back (6-3-6), Fly (rhythm) II. Main Set: 4 Rds 2x25 UH2O :40 3x50 (12.5 mod/25 build/12.5 fast) 1:00 4x100 FAST 2:00 *ODDS - Free/EVENS - 2nd best stroke Total:3,600 Yards/Meters

I. Warm-Up: 3x300 #1 = Pull #2 = Kick w/fins #3 = Swim *Rest 15 seconds after e II. SwimFit: A. 4 Rds 200 Swim 50 Squat Jumps 200 Swim *Rest 2:00 btwn rds Total: 2,100 Yards/Meters

I. Warm-Up: 200 Swim (3 dolphin kicks off ea wall) 200 Pull (breathe every 3rd) 200 Swim (5 dolphin kicks off ea wall) 200 Pull (breathe every 5th) II. Main Set: 4x500 #1 = DPS #2 = 80% #3 = DPS #4 = FAST *Rest = :15-:20-:15 after 1-2-3 Total: 2,800 Yards/Meters

I. Warm-Up: 300 Pull 200 Kick 100 Swim *15 sec rest after ea II. SwimFit: A. 30-20-10 Push-ups Sit-ups *100 Swim After ea rd Rest 3:00 B. 4 Rds 25 Kick Sits 25 Walking V-Ups 200 Swim Total: 1,700 Yards/Meters

I. Warm-Up: 10x25 Kick :35 8x50 Swim 1:00 10x25 Kick :30 8x50 Swim :55 II. Main Set: 4x200 (Desc 1-2) 6:00/6:40 2x200 (Neg Split) 2:55/3:15 2x100 Fast 1:20/1:35 Total: 2,700 Yards/Meters