SwimFit 1.31.22
I. Warm-Up: 10x50 (K/Sw by 25) 1:05 6x75 (25Fr/25ABF/25Fr) 1:15 II. Main Set: 4 Rds 4x25 DR :30 4x50 Swim (DPS, -1 by 25) 1:05 2x75 (MOD/Build/FAST by 25) 1:15 *Rd 1 - Free/Rd 2 - Worst St/Rd 3 - 2nd Worst Stroke *Drills - Free (TARZAN), Breast (Triple Decker), Back (6-3-6), Fly (3RA-3LA-1WS) Total: 2,750 Yards/Meters
SwimFit 1.28.22
I. Warm-Up: 1,200 *Alt 100 Swim/100 Kick/100 DR x4 II. SwimFit: 12 Min AMRAP 5 Burpees 6 Kick-Sits 7 Squat Jumps 25 Swim Rest 2:00 8 Min AMRAP 5 Burpees 6 Kick-Sits 7 Squat Jumps 25 Swim Rest 2:00 4 Min AMRAP 5 Burpees 6 Kick-Sits 7 Squat Jumps 25 Swim *each AMRAP is scored separately
SwimFit 1.26.22
I. Warm-Up: 500 Pull (breathe every 5th) 7:00/7:30 5x100 Swim 1:15/1:25 20x25 Kick :35 II. Main Set: 10x25 @ :30 9x25 @ :25 8x25 @ :20 7x25 @ :25 6x25 @ :20 Rest 2:00 10x50 @ 1:05/1:10 8x50 @ 1:00/1:05 6x50 @ :55/1:00 4x50 @ :50/:55 2x50 @ ::45/:50 Total: 3,900 Yards/Meters
SwimFit 1.24.22
I. Warm-Up: 12x25 Kick :35 4x75 Swim 1:15/1:20 12x25 Kick :35 4x75 Swim 1:10/1:15 II. SwimFit: A. 15 Min AMRAP 12 Floating Squats 9 Push-Ups 50 Swim Rest 2:00 B. 3 Rds 10 DB Thrusters 10 DB FR Lunges 100 Swim *12 min CAP Rest 2:00 C. 21-15-9 Walking V-Ups Plank Walks *75 Swim After ea Rd
SwimFit 1.21.22
I. Warm-Up: 6x50 (K/Sw by 25) 1:05 4x75 DPS 1:20 2x100 Swim 1:45 ODDS - Free/EVENS - ABF II. Main Set: 6x50 Kick 1:05 3x100 Swim 1:30/1:40 Rest 2:00 6x50 Kick 1:00 3x100 Swim 1:25/1:35 Rest 2:00 6x50 Kick :55 3x100 Swim 1:20/1:30 Total: 2,600 Yards/Meters
SwimFit 1.19.22
I. Warm-Up: 20x25 ODDS - Kick :35 EVENS - Swim :30 II. SwimFit : 500 Swim 10 SA DB Thrusters (ea arm) 400 Swim 10 SA OH DB Lunges (ea arm) 300 Swim 10 SA Devil Presses (ea arm) 200 Swim 10 SA DB RDL (ea arm) 100 Swim Total: 2,000 Yards/Meters
SwimFit 1.17.22
I. Warm-Up: 1000 Mixer II. Main Set: 500 DPS 7:00/7:30 5x100 Neg Split 1:25/1:35 400 DPS 5:50/6:30 2x200 Desc 1-2 2:50/3:10 300 DPS 4:20/4:50 4x75 (25MOD/50FAST) 1:15/1:25 Total: 3,400 Yards/Meters
SwimFit 1.14.22
I. Warm-Up: 200 Kick 200 Swim 100 Swim 100 Kick *:10 rest after ea II. SwimFit: 5 Rds 150 Swim 8 Push-Ups 150 Swim 8 Burpees Total: 2,100 Yards/Meters
SwimFit 1.12.22
I. Warm-Up: 6x100 ODDS - DPS EVENS - Kick *10 Sec rest after ea 100 II. Main Set: 3 Rds 4x25 DR :35 4x50 Under/Overs 1:05 4x100 Desc 1-4 1:35/1:45 *Rd 1 - Best Stroke/Rd 2 - 2nd Best Stroke/Rd 3 - Choice *Drills - Free (Fingertip), Breast (TD), Back (6-3-6), Fly (3RA-3LA-1WS) Total: 2,700 Yards/Meters
SwimFit 1.10.22
I. Warm-Up: 300 Pull *breathe every 5th II. SwimFit: 100 Dolphin Kick 50 Sit-up 200 Dolphin Kick 40 Rotating Planks (ea side) 300 Dolphin Kick 30 Flutter Kick (ea side) 400 Dolphin Kick 20 Bicycles (ea side) 500 Dolphin kick 10 V-Ups *all the kick is to be done w/fins III. Cool Down 200 (Alt 25Fr/25DAB) Total: 2,000 Yards/Meters
