SwimFit 11.29.21
I. Warm-Up: 2x500 Pull (breathe every 5th) *:15 rest after ea II. Main Set: 4x25 Kick :35 4x50 (Dr/Sw by 25) 1:05 4x100 (Desc 1-4) 1:30/1:35 *Rd 1- Free/Rd 2 - IM/Rd 3 - Choice *Drills - Free (TARZAN), Breast (TD), BK (6/6), Fly (Rhythm) Total: 2,800 Yards/Meters
SwimFit 11.26.21
I. Warm-Up: 1000 Mixer II. SwimFit: 10 Rds 5 Burpees 10 Alt Lunges 15 Floating Squats 100 Swim Total: 2,000 Yards/Meters
SwimFit 11.24.21
I. Warm-Up: 800 SKIP II. Main Set: T-30 *Swim as much as you can in 30 min
SwimFit 11.22.21
I. Warm-Up: 1000 Mixer II. SwimFit: A. 150 DB Thrusters *ea break = 100 Swim Rest 2:00 B. 100 DB FR Lunges (ea leg) *ea break = 100 Swim Rest 2:00 C 50 Burpees *after ea 5 = 100 Swim
SwimFit 11.19.21
I. Warm-Up: 500 DPS II. Main Set: 2x500 Neg Split 7:25/7:55 4x200 Desc 1-4 2:55/3:15 6x100 FAST 1:20/1:30 Total: 2,900 Yards/Meters
SwimFit 11.17.21
I. Warm-Up: 3x400 #1 - Pull (breathe every 3rd) #2 - Kick w/snorkel #3 - Swim w/snorkel *15 Sec rest after ea II. SwimFit: 5 Rds 10 SA DB OH Lunges (ea arm) 10 SA DB Lat Raises (ea arm) 200 Swim Total: 2,200 Yards/Meters
SwimFit 11.15.21
I. Warm-Up: 800 SKIP II. Main Set: 3 Rds 4x25 Kick :35 4x50 (25Dr/25Sw) 1:05 4x75 Swim 1:20 Rd 1 - Free/Rd 2 -No Free/Rd 3 - Choice Drills - FR (Fingertip), BR (TD), BK (6-3-6), Fly (Rhythm) Total: 2,600 Yards/Meters
SwimFit 11.12.21
I. Warm-Up: 10x100 ODDS - Free EVENS - REV IM *15 Sec rest after ea II. SwimFit: A. OTM for 12 Rds 1 Under/Over w/fins (25UH2O/25Swim) Rest 2:00 B. 3 Rds 25 WB 100 Swim Rest 2:00 C. OTM for 12 Rds 3 Burpees + 25 Swim Total: 2,200 Yards/Meters
SwimFit 11.10.21
I. Warm-Up: 20x25 ODDS - Kick :35 EVENS - Swim :30 II. Main Set: 200 Swim - 80% 2:55/3:15 4x25 Desc 1-4 :30 200 Swim - 80% 2:50/3:10 4x25 ODDS - FAST/EVENS - MOD :30 200 Swim 80% 2:45/3:05 4x25 FAST :30 Total: 1,400 Yards/Meters
SwimFit 11.8.21
I. Warm-Up: 600 *Alt 100 Free/100 Kick II. SwimFit: A. 10 Rds 25 Swim 10 Squat Jumps 25 Swim 10 Push-Ups Rest 2:00 B. 10 Rds 50 Swim 10 Pool Get-Outs 50 Swim 10 Pool Dips Total: 2,100 Yards/Meters
