SwimFit 7.30.21
I. Warm-Up: 300 Pull 300 Kick 300 Swim *15 sec rest after ea II. SwimFit: 15 Rds 8 Burpees 9 Split Squats ea leg 100 Swim
SwimFit 7.28.21
I. Warm-Up: 200 Swim 3:00/3:20 12x25 Kick :35 200 Swim 2:55/3:15 12x25 Kick w/fins :30/:35 200 Swim 2:50/3:10 12x25 UH2O :40 II. Main Set: 3x100 DPS 1:25/1:35 4x25 FAST :35 3x100 DPS (NO FREE) 1:30/1:40 6x25 FAST(NO FREE) :35 3x100 DPS (CHOICE) 1:30/1:40 8x25 FAST (CHOICE) :35 Total: 2,550 Yards/Meters
SwimFit 7.26.21
I. Warm-Up: 4x200 2:55/3:15 #1-2 = Pull (breathe every 3rd) #3-4 = DPS (breathe every 5th) II. SwimFit: 100 Swim 15 Push-ups 200 Swim 25 Push-ups 300 Swim 35 Push-ups 35 Squats 200 Swim 25 Squats 100 Swim 15 Squats Total: 2,000 Yards/Meters
SwimFit 7.23.21
I. Warm-Up: 20x25 Swim :40 *Every 4th 25 = UH2O II. Main Set: 10x25 DPS :30 8x50 Neg Split 1:00 6x75 (25Build/25Fast/25EZ) 1:15/1:25 4x100 Desc 1-4 1:25/1:35 2x200 Fast 2:55/3:15 Total: 2,400 Yards/Meters
SwimFit 7.21.21
I. Warm-Up: 800 Mixer II. SwimFit: 50 WB
50 Swim 40 WB 100 Swim 30 WB 200 Swim 20 WB
400 Swim 10 WB 800 Swim Total: 2,350 Yards/Meters
SwimFit 7.19.21
I. Warm-Up: 800 SKIP II. Main Set: 3 Rds 2x25 Fast :30 100 EZ
2x50 Fast :55/1:00 100 EZ 2x75 Fast 1:15/1:25 *Extra :30 rest after ea rd 2 Rds 2x50 Fast :50/:55 100 EZ
2x100 Fast 1:25/1:35 100 EZ 200 Fast 2:55/3:15 *Extra :30 rest after ea rd Total: 3,700 Yards/Meters
SwimFit 7.16.21
I. Warm-Up: 1000 Mixer II. SwimFit: 10 Rds 10 Squats 50 Swim 20 DB G2OH (10/10) 100 Swim Total: 2,050 Yards/Meters
SwimFit 7.14.21
I. Warm-Up: 10x100 #1-3 = Kick #4-6 = Dr/Sw by 50 (Drill = catch-up)
#7-10 = DPS *15 sec rest after ea II. Main Set: 12x200 3 @ 3:00/3:20 (3 dolphin kicks off ea wall) 3 @ 2:55/3:15 (4 dolphin kicks off ea wall) 3 @ 2:50/3:10 (5 dolphin kicks off ea wall) 3 @ 2:45/3:05 (6 dolphin kicks off ea wall) Total: 3,400 Yards/Meters
SwimFit 7.12.21
I. Warm-Up: 3x500 #1 - Kick w/fins #2 - Pull #3 - Swim w/fins (max UH2O 0ff ea wall) *15 sec rest after ea II. SwimFit 21 KB/DB Gob Squat Jumps 21 Push-Ups 200 Swim 15 KB/DB Gob Squat Jumps 15 Push-Ups 200 Swim 9 KB/DB Gob Squat Jumps 9 Push-Ups 200 Swim Total: 2,100 Yards/Meters
SwimFit 7.9.21
I. Warm-Up: 500 Pull 7:00/7:30 2x200 Swim 3:00/3:20 3x100 Kick w/fins 1:20/1:30 II. Main Set: 40x50 10 @ 1:00/1:05 10 @ :55/1:00 10 @ :50/:55 5 @ :45/:50 5 @ :40/:45 Total: 3,200 Yards/Meters
