SwimFit 2.28.22
I. Warm-Up: 800 Mixer II. Main Set: 4x25 Free (DPS) :30 4x75 Free (25Build/25Fast/25Mod) 1:15 4x25 Breast (DPS) :35 4x50 Breast (25Build/25Fast) 1:10 4x25 Back (DPS) :30 4x75 Back (25Build/50Fast) 1:15 4x25 Fly (DPS) :35 4x50 Fly (25Build/25Fast) 1:10 Total: 2,200 Yards/Meters
SwimFit 2.25.22
I. Warm-Up: 3x200 Pull #1 - Breathe every 3rd #2 - Breathe every 5th #3 -Breathe every 7th *:10 sec rest after ea 200 II. SwimFit: A. 200 Squats *OTM = 25 Swim Rest 2:00 B. 100 Burpees *OTM = 25 Swim Rest 2:00 C. 50 Hips Dips (ea side) *OTM = 25 Swim
SwimFit 2.23.22
I. Warm-Up: 12x25 Kick :35 12x25 Drill (ODDS - Fingertip/EVENS - Tarzan) :35 12x25 Swim :30 II. Main Set: 200 For Time 4x25 DAB :40 400 For Time 4x25 DAB :40 800 For Time 4x25 DAB :40 400 For Time (must be 1st 400) 4x25 DAB :40 200 For Time (must be 1st 200
4x25 DAB :40 Total: 3,400 Yards/Meters
SwimFit 2.21.22
I. Warm-Up: 1000 Mixer II. SwimFit: A. 21-15-9 Squat Jumps Push-Ups *75 Swim After ea Rd Rest 3:00 9-15-21 Split Jumps Burpees *75 Swim After ea Rd *score it total time to complete both parts Rest 2:00 B. 4 Rds 10 Pool Get Outs 50 Swim Total: 1,650 Yards/Meters
SwimFit 2.18.22
I. Warm-Up: 20x25 ODDS - DPS EVENS - Build *Alt 2 Free/2 No Free II. Main Set: 2x200 IM 3:00/3:20 4x25 DAB :40 4x100 IM 1:30/1:40 4x25 DAB :40 8x50 (2 of ea stroke) 1:00-:55-1:00-:50/1:05-1:00-1:05-1:00 4x25 DAB :40 *DAB = Double Arm Backstroke Total: 2,000 Yards/Meters
SwimFit 2.16.22
I. Warm-Up: 12x75 (Swim/Kick/Swim by 25) *:10 rest after ea 75 II. SwimFit: 10 Rds 50 Swim 5 Pool Get Outs 100 Swim 10 DB Thrusters Total: 2,400 Yards/Meters
SwimFit 2.14.22
I. Warm-Up: 12x25 Swim :30 12x25 Kick :35 12x25 Swim :25 II. Main Set: 5x100 Swim 1:30/1:40 4x25 Double Arm Backstroke (DAB) :40 4x100 Swim 1:25/1:35 4x25 DAB :40 3x100 Swim 1:20/1:30 4x25 DAB :40 2x100 Swim 1:15/1:25 4x25 DAB :40 100 Swim 1:10/1:20 Total: 2,900 Yards/Meters
SwimFit 2.11.22
I. Warm-Up: 1000 Mixer II. SwimFit: 20 Min AMRAP 25-50-75-100-75-50-25-50-75-100...cont. w/pattern Swim *After ea rd = 10 Squat Jumps *track swims; see how much you can accomplish
SwimFit 2.9.22
I. Warm-Up: 20x25 :35 ODDS - Swim EVENS - Kick II. Main Set: TOSH - 3 Rds 50 FAST *Rest = Work 100 FAST *Rest = Work 200 FAST *Rest = Work *goal is to maintain or increase speed ea round; don't BONK
SwimFit 2.7.22
I. Warm-Up: 5x100 #1 - 25k/50sw/25k #2 - 25sw/50k/25sw #3 - 50k/50sw #4 - 25k/75sw #5 - 100 Swim *:15 rest after ea II. SwimFit: 20 Min AMRAP 1-2-3-4-5-4-3-2-1-2-3-4-5...continue w/pattern Pool Get Outs *after ea rd = 50 Swim *Score = total # of pool get outs
