SwimFit 4.29.22
I. Warm-Up: 1000 Mixer II. Main Set: TOSH 3 Rds 100 Swim Rest 200 Swim Rest 400 Swim Rest *Rest = works *Goal is to trying to maintain or improve speed throughout the set; DO NOT BONK
SwimFit 4.27.22
I. Warm-Up: 10x25 (ODDS -Free/EVENS - Choice) :30 4x100 (25 Fingertip/75 DPS) 1:30/1:40 10x25 (ODDS -Free/EVES - ABF) :25 II. SwimFit: A. 5 Rds 100 Swim 20 Kick-Sits 50 Swim 20 V-Ups Rest 2:00 B. E2MO2M for 5 Rds 75 Swim *In remaining time = max burpees *Rest 1 min btwn rds Total: 2,100 Yards/Meters
SwimFit 4.25.22
I. Warm-Up: 4x100 (50K/50Sw) 1:40 6x50 DPS 1:00 II. Main Set: 3 Rds 3x100 (Desc 1-3) 1:25/1:35 4x25 UH2O 3x100 FAST 2:00 *Rd 1 - Free/Rd 2 - IM/Rd 3 - Choice Total: 2,800 Yards/Meters
SwimFit 4.22.22
I. Warm-Up: 2x500 #1 - Swim (breathe every 3rd) #2 - Pull (breathe every 5th) *:15 rest after II. SwimFit: A. 4 Rds 50 Squats 25 UH2O Rest 3:00 B. Every 1:30 for 24 Rds Alt 12-15 Push-ups ---- 20 Sit-ups ---- 50-75 Swim
SwimFit 4.20.22
I. Warm-Up: 6x50 DPS 1:00 12x25 Kick :35 6x50 Nice & Smooth 1:00 II. Main Set: 2 Rds 4x25 Kick :35 4x50 Swim (Desc 1-4) 1:00 *ODDS - Best Stroke/EVENS - Worst Stroke 2 Rds 4x50 Kick 1:05 4x100 Swim (Neg Split) 1:25/1:35 *ODDS - No Equipment/EVENS - w/fins Total: 2,900 Yards/Meters
SwimFit 4.18.22
I. Warm-Up: 1000 Mixer *must alt every 50 II. SwimFit: A. 30-20-10 Pool Dips Jumping Squats *ea rd begins w/ 200 Swim Rest 3:00 B. 3 Rds 20 Push-Ups 20 Alt Lunges 200 Swim Total: 2,200 Yards/Meters
SwimFit 4.15.22
I. Warm-Up: 800 SKIP (200 Swim/200 Kick/200 IM/200 Pull) II. Main Set: 12x100 5 @ 1:25/1:35 3 @ 1:20/1:30 2 @ 1:15/1:25 1 @ 1:10/1:20 1 @ 1:05/1:15 Total: 2,000 Yards/Meters
SwimFit 4.13.22
I. Main Set: 3x200 DPS 2:55/3:15 II. SwimFit: 500 Swim 30 DB Thrusters 400 Swim 30 DB Thrusters 300 Swim 30 DB Thrusters 200 Swim 30 DB Thrusters 100 Swim Total: 2,100 Yards/Meters
SwimFit 4.11.22
I. Warm-Up: 500 Swim *alt stroke every 75 II. Main Set: 4x25 Fly (KDR - 2 strokes/5 underwater kicks) :35 4x100 IM 1:35/1:45 4x50 BK (25 KDR -1 stroke/10 kicks; 25Sw) 1:05 2x200 IM 3:10/3:30 4x50 BR (25KDR - 2 stroke/3 underwater kicks; 25Sw) 1:10 4x100 IM 1:35/1:45 4x25 Free (KDR -1 stroke/6kicks) :35 2x200 IM 3:10/3:30 Total: 2,700 Yards/Meters
SwimFit 4.8.22
I. Warm-Up: 400 DPS 2x200 Swim w/fins 16x25 (every 4th 25 - UH2O) *:10 rest after ea II. SwimFit: A. 100 Kick-sits *OTM = 25 Swim Rest 2:00 B. 75 Push-ups *OTM = 25 swim Rest 2:00 C. 100 Lunge Jumps *OTM = 25 Swim
