I. Warm-Up: 10x75 (25k/50Sw) 1:30 ODDS - Free/EVENS - ABF II. SwimFit: Buy In - 300 Swim Then 3 Rds 10 Devil Presses 150 Swim 10 Pool Get Outs Cash Out - 300 Swim Total: 1,800 Yards/Meters

I. Warm-Up: 800 SKIP II. Main Set: 2x25 UH2O :45 3x50 (25Build/25Fast) 1:05 4x75 DPS 1:20 5x100 FAST 1:30/1:40 Rest 2:00 5x100 Pull 1:30/1:40 4x75 (25UH2O/50Swim) 1:25 3x50 DPS 1:00 2x25 FAST :30 Total: 2,800 Yards/Meters

I. Warm-Up: 3x300 #1 - Kick #2 - Pull (breathe every 3rd) #3 - Swim (breathe every 5th) *10 sec rest after ea II. SwimFit: A. 4 Rds 5 Burpees 10 Squat Jumps 75 Swim Rest 2:00 B. 4 Rds 10 Kick-sits 20 Walking V-Ups 100 Swim Rest 2:00 C. 21-15-9 Push-ups Alt Lunges *125 Swim After ea rd Total: 2,100 Yards/Meters

I. Warm-Up: 3 Rds 4x75 (25K/50Sw) 3x100 (25Dr/75Sw) ODDS - Free/EVENS - choice *Drills = Free (TARZAN), Breast (Breast w/flutter kick), Bk (6/6), Fly (3RA-3LA-1WS) II. Main Set: 200 DPS 2:55/3:15 2x100 Neg Split 1:25/1:35 200 (50Mod/50Fast) 2:55/3:15 2x100 Neg Split 1:25/1:35 200 FAST 2:55/3:15 Total: 2,800 Yards/Meters

I. Warm-Up: 3x200 Kick w/fins *15 sec rest after ea II. SwimFit: 200 Swim 20 DB Thrusters 200 Swim 20 DB FR Lunges (ea leg) 200 Swim 20 Devil Presses 200 Swim 20 DB Gob Squat Jumps Total: 2,000 Yards/Meters

I. Warm-Up: 1000 Mixer II. Main Set: 4x500 Desc 1-4 7:30/8:00 Total: 3,000 Yards/Meters

I. Warm-Up: 2x400 #1 - Kick w/fins #2 - Swim w/fins *10 sec rest after ea II. SwimFit: A. 21-15-9 Push-ups Kick Sits ea side *75 Swim after ea rd Rest 2:00 B. 3 Rds 100 Swim 15 Pool Dips 10 Split Jumps (ea side) Rest 2:00 C. 300 Swim 30 Pool Get Outs 30 Burpees 300 Swim Total: 1,925 Yards/Meters

I. Warm-Up: 20x50 ODDS - Swim 1:00 EVENS - Kick 1:05 II. Main Set: 3 Rds 4x25 DR :35 4x75 (25KDR/50Sw) 1:20 4x125 (75DPS/50Fast) 2:00/2:10 Rd 1 - Free/Rd 2 - 2nd Best stroke/Rd 3 - choice *DR - Free (Tarzan), Breast (Triple Decker), Back (6/6), Fly (Rhythm) *KDR - Free(10kicks/1stroke), Breast (1 stroke/3 UH2O Kicks), Bk (6kicks/1stroke), Fly (3UH2O Kicks/2 strokes) Total: 3,700 Yards/Meters

I. Warm-Up: 10x100 ODDS - Free 1:30/1:40 EVENS - REV IM 1:35/1:45 II. SwimFit: 200 Swim 50 Floating Squats 100 Swim 50 Leg Raises 50 Swim 50 Burpees 50 Swim 50 V-Ups 100 Swim 50 Floating Split Squats (25/25) 200 Swim Total: 1,700 Yards/Meters

I. Warm-Up: 3x100 DPS 1:30/1:40 4x75 (25Dr/50Sw) 1:15/1:20 5x50 (25K/25Sw) 1:05/1:10 6x25 UH2O :40 *Drill - Free (Tarzan), Breast (Triple Decker), Back (6-3-6), Fly (Rhythm) II. Main Set: 12x200 #1-4 = 5 dolphin kicks off ea wall 2:55/3:15 #5-8 = 25build/25fast 2:50/3:10 #9-12 = Neg Split 2:45/3:05 Total: 3,400 Yards/Meters