SwimFit 3.30.22
I. Warm-Up: 2x500 #1 - Pull #2 - Swim *Both w/snorkel *:15 sec rest after ea II. SwimFit: 20 Min AMRAP 5 Devil Presses 10 DB Reverse Lunges (5/5) 15 Walking V-Ups 200 Swim
SwimFit 3.28.22
I. Warm-Up: 3x100 (25sw/50k/25sw) 1:30 6x50 DPS :55 12x25 UH2O :40 II. Main Set: 4 Rds 4x25 KDR :35 3x50 DPS 1:05 2x100 Desc 1-2 1:30/1:40 ODDS - Free/EVENS - Choice *KDR - Free (10kicks-1pull), Breast (2 Strokes/3UH2O Kicks), Back (6Kicks/1Pull), Fly (2 Strokes/3UH2O Kicks) Total: 2,700 Yards/Meters
SwimFit 3.25.22
I. Warm-Up: 20x50 1:00 *ODDS - Free/EVENS - ABF (Anything But Free) II. SwimFit: 27-24-21-18-15-12-9-6-3 WB or DB Thrusters w/:01 sec pause at the top Sit-Ups *after ea rd = 50 Swim Total: 1,400 Yards/Meters
SwimFit 3.23.22
I. Warm-Up: 3x300 #1 - Pull (breathe every 3rd) #2 - Swim (Breathe every 5th) #3 - Pull (breathe every 3rd) *:15 sec rest after ea one II. Main Set: 100 DPS 1:20/1:30 2x50 Desc 1-2 1:00 200 DPS 2:50/3:10 2x100 Neg Split 1:20/1:30 400 DPS 6:00/6:30 2x200 Desc 1-2 2:50/3:10 Total: 2,300 Yards/Meters
SwimFit 3.21.22
I. Warm-Up: 12x25 Kick 4x75 (25sw/25k/25sw) 3x100 DPS :10 sec rest after ea II. SwimFit: 600 Swim 30 Push-Ups 30 Alt Kick-Sits 300 Swim 30 Plank Walks 30 V-Ups 600 Swim Total: 2,400 Yards/Meters
SwimFit 3.18.22
I. Warm-Up: 1000 Mixer II. Main Set: 4x500 #1 - 80% #2 - Neg Split #3 - 80% #4 - ALL OUT *ea 500 is on 8:00 *ea 500 must have 3 dolphin kicks off ea wall
SwimFit 3.16.22
I. Warm-Up: 3x200 #1 - Swim #2 - Kick #3 - Pull :15 rest after ea one II. SwimFit: A. 30-20-10 Kick-sits leg raises *75 swim after ea rd Rest 2:00 B. 25-15-5 Floating Squats Push-Ups *125 Swim after ea rd Rest 2:00 C. 200 Swim 20 Slow Plank Minis 20 Alt Lunges 20 Rotating Planks (ea) 200 Swim Total: 1,600 Yards/Meters
SwimFit 3.14.22
I. Warm-Up: 20x25 :35 ODDS - Dr (Fingertip) EVENS - Kick II. Main Set: 3 Rds 2x50 (3 Dolphin Kicks off ea wall) 1:00 3x100 (4 Dolphin Kicks off ea wall) 1:20/1:30 2x200 (5 Dolphin Kicks off ea wall) 2:50/3:10 Total: 2,900 Yards/Meters
SwimFit 3.11.22
I. Warm-Up: 800 SKIP II. SwimFit: 500 Swim 100 Double Unders/Singles + 25 Alt Lunges 400 Swim 75 DU/Singles + 50 Alt Lunges 300 Swim 50 DU/Singles + 75 Alt Lunges 200 Swim 25 DU/Singles + 100 Alt Lunges Total: 2,200 Yards/Meters
SwimFit 3.9.22
I. Warm-up: 10x50 ODDS - DPS 1:00 EVENS - 25k/25sw 1:05 II. Main Set: 3 Rds 4x25 UH2O :40 4x50 DPS 1:00 4x100 Desc 1-4 1:15/1:35 Total: 2,600 Yards/Meters
