I. Warm-Up: 500 Choice II. Nakatomi Plaza Memorial 33 Min AMRAP 100 Swim 8 DB DL 12 DB Thrusters 24 Push-Ups

I. Warm-Up: 800 SKIP II. Main Set: 3x300 (Desc 1-3) 4:15/4:50 3x200 (Desc 1-3) 2:50/3:10 3x100 (Desc 1-3) 1:20/1:30 Total: 2,600 Yards/Meters

I. Warm-Up: 20x25 ODDS - Kick :40 EVENS - Swim :30 II. SwimFit: A. 5-10-15-20-25-20-15-10-5 Burpees 25-50-100-200-400-200-100-50-25 Swim Total: 1,650 Yards/Meters

I. Warm-Up: 3x400 #1 - Breathe every 3rd stroke #2 - Breath every 5th stroke #3 - Breathe every 3/5 by 25 *15 sec rest after ea II. Main Set: 2 Rds (Rd 1 - No Equipment/Rd 2 - w/fins) 2x25 Kick (Rd 1 - :35/Rd 2 - :25) 3x50 DPS (Rd 1 - 1:00/Rd 2 - :50) 4x100 Desc 1-4 (Rd 1 - 1:35/Rd 2 - 1:20) Total: 2,400 Yards/Meters

I. Warm-Up: 600 Swim *every 4th 25 = Kick II. SwimFit: A. 21-15-9 Push-ups Alt Lunges *50 Swim after ea rd Rest 2:00 21-15-9 Burpees Alt Split Jumps *50 Swim after ea rd Rest 2:00 B. 30-20-10-20-30 Floating Squats 25-50-75-50-25 Swim Rest 2:00 C. 50 Swim 5 Pool Get Outs 100 Swim 10 Pool Get Outs 200 Swim 15 Pool Get Outs Total: 1,525 Yards/Meters

I. Warm-Up: 3x100 DPS 1:30/1:40 6x50 Kick 1:00/1:05 4x75 Swim 1:20/1:25 II. Main Set: 5x200 3:00-2:55-2:50-2:45-2:40/3:20-3:15-3:10-3:05-3:00 4x25 DOUBLE ARM Backstroke :40 3x200 2:50-2:45-2:40/3:10-3:05-3:00 4x25 DOUBLE ARM Backstroke :40 2x200 2:40-2:35/3:00-2:55 Total: 3,700 Yards/Meters

I. Warm-Up: 500 Swim *after ea 25 = 3 Pool Get outs II. SwimFit: A. 3 Rds 50 Froggers 200 Swim Rest 2:00 B. IWT 3 Rds 50 Swim 10 Split Jumps 100 Swim 10 Split Jumps 150 Swim *Rest 1:30 btwn ea rd *try to match or improve ea rd time Total: 2,100 Yards/Meters

I. Warm-Up: 4x200 #1 - Kick #2 - Pull (Breathe every 3rd) #3 - Kick #4 - Swim *15 sec rest after ea II. Main Set: 4 Rds 4x25 Kick :35 2x50 DPS 1:05 4x100 (Desc 1-4) 1:45/2:00 *Rds 1 & 3 - Free/Rd 2 - 2nd Best stroke/Rd 4 -worst stroke Total: 3,200 Yards/Meters

I. Warm-Up: 20x25 :35 ODDS - Alt Strokes EVENS - Kick II. SwimFit: 400 Swim 50 Floating Squats 300 Swim 25 Burpees 25 Push-ups 200 Swim 10 Pool Get Outs + 10 Alt Lunges + 10 Kick Sits + 10 Alt Lunges + 10 Walking V-Ups 100 Swim 50 Floating Squats Total: 1,500 Yards/Meters

I. Warm-Up: 500 Swim (breathing every 5th) 2x200 Alt kick/swim y 25 *:15 rest after ea II. Main Set: 200 DPS 2:55/3:15 2x100 Desc 1-2 1:25/1:35 200 DPS 2:50/3:10 2x100 Neg Split 1:20/1:30 200 DPS 2:45/3:05 2x100 FAST 1:15/1:25 Total: 2.100 Meters/Yards