SwimFit 9.29.21
I. Warm-Up: 4x200 #1 = Pull #2 = Kick #3 = Pull w/snorkel #4 = Kick w/snorkel II. Main Set: 4 Rds 4x25 UH2O :40 3x50 (must make it past flags before you breakout) 1:00 2x100 (must make it past flags before you breakout) 1:40 ODDS - Free/EVENS - ABF Total: 2,600 Yards/Meters
SwimFit 9.27.21
I. Warm-Up: 40x25 on :35
ODDS - Kick EVENS - Swim II. SwimFit: "TOSH" - 3 Rds 50 Swim Rest = work 100 Swim Rest = work 200 Swim Rest = work *Maintain Speed Throughout ea Total: 2,050
SwimFit 9.24.21
I. Warm-Up: 2x500 (5 dolphin kicks off ea wall) 7:30/8:00 II. Main Set: 8x100 IM 1:40/1:45 4x25 DAB 6x100 IM 1:35/1:40 4x25 DAB 4x100 IM 1:30/1:35 4x25 DAB 2x100 IM 1:25/1:30 4x25 DAB Total: 3,400 Yards/Meters
SwimFit 9.22.21
I. Warm-Up: 3x300 Pull (breathe 3,5,7 by 100) *:15 rest after ea II. SwimFit: 6 Rds 200 Swim 10 Pool Get Outs 10 Burpees Total: 2,100 Yards/Meters
SwimFit 9.20.21
I. Warm-Up: 12x25 Kick :35 10x50 DPS 1:00 8x75 (25MOD/25Build/25Fast) 1:15 II. Main Set: 4 Rds
2x50 DPS 1:05 2x100 FAST 3:00 *ODD Rds - Free/EVEN Rds - ABF Total: 2,600 Yards/Meters
SwimFit 9.17.21
I. Warm-Up: 8x100 (50Free/50Choice) *15 Sec Rest After ea II. SwimFit: A. 3 Rds 30 KB Goblet Squats 200 Swim *Rest 2:00 after ea rd *Track 200s Rest 3:00 B. 3 Rds 30 RKBS 150 Swim *Rest 2:00 after ea rd *Track 150s Total: 1,850 Yards/Meters
SwimFit 9.15.21
I. Warm-Up: 8x25 Kick :35 3x100 Pull 1:40 8x25 Kick w/fins :30 3x100 DPS 1:35/1:40 II. Main Set: 2x50 Fly (25 Rhythm Drill/25Swim) 1:05 2x100 IM 1:45 2x50 BK (25 6-3-6/25Swim) 1:00 200 IM 3:15 2x50 BR (25 Triple Decker/25Swim) 1:05 2x100 IM 1:40 2x50 FR (25 TARZAN)/25Swim 1:00 200 IM 3:10 Total: 2,600 Yards/Meters
SwimFit 9.13.21
I. Warm-Up: 1000 MIXER II. SwimFit: A. 21-15-9 DB Thrusters Push-ups *after ea rd = 100 Swim Rest 3:00 9-15-21 Burpees DB Alt Lunges (total) *after ea rd = 100 Swim Rest 2:00 B. Buy IN - 200 Swim Then 20-10-5 Pool Get Outs DB Rolling Tricep Ext Cash OUT - 200 Swim Total: 2,000 Yards/Meters
SwimFit 9.10.21
I. Warm-Up: 800 SKIP II. Main Set: T-30 *Swim as much a you can in 30 min *can break it up however you want; only rule is keep moving
SwimFit 9.8.21
I. Warm-Up: 4x50 Kick 1:00 2x100 DPS 1:40 4x50 Kick w/fins :50 200 DPS 3:00 II. SwimFit: A. 4 Rds 20 DB FSQ 15 DB Alt Lunges 100 Swim Rest 2:00 B. 30-20-10 DB RDL
Push-ups *150 Swim After ea ed Rest 2:00 C. 12 Min AMRAP 10 Situps 20 Kick-sits 50 Swim
