SwimFit 5.30.22
I. Warm-Up: 1000 Mixer II. SwimFit: Wet MURPH 800 Swim 100 Pull-ups/pool get outs 200 Push-ups 300 Squats 800 Swim Total: 2,600 Yards/Meters
SwimFit 5.27.22
I. Warm-Up: 800 SKIP II. Main Set: 2x25 UH2O :40 4x50 (Neg Split) 1:00 6x75 MOD/BUILD/Fast by 25 1:15/1:20 8x100 (#4 & 8: FAST) 1:25/1:35 Total: 2,300 Yards/Meters
SwimFit 5.25.22
I. Warm-Up: 2x500 DPS 7:00/7:30 II. SwimFit: 3 Rds 10 Burpee over DB
15 KBS 200 Swim Then right into 3 Rds 10 Burpee over DB
15 DB DL 200 Swim Total: 2,200 Yards/Meters
SwimFit 5.23.22
I. Warm-up: 12x25 :35 *ODDS - 6/3/6 EVENS - Fingertip 12x50 DPS 1:00 II. Main Set: 400 Pull (breathe every 5th) 6:00/6:40 4x100 Desc 1-4 1:30/1:40 300 DPS 4:30/5:00 3x100 Neg Split 1:25/1:35 200 Pull (Breathe every 7th) 2:55/3:15 2x100 FAST 1:20/1:30 Total: 2,700 Yards/Meters
SwimFit 5.20.22
I. Warm-up: 1000 Mixer II. SwimFit: 100 Swim 50 Alt Lunges 200 Siwm 50 Push-Ups 400 Swim 50 Burpees 200 Swim 20 Squat Jumps 100 Swim Total: 2,000 Yards/Meters
SwimFit 5.18.22
I. Warm-Up: 20x25 :35 *every 4th 25 = Fly Kick on back 4x100 DPS 1:30/1:40 II. Main Set: 6x100 1:30/1:40 5x100 1:25/1:35 4x100 1:20/1:30 3z100 1:15/1:25 Total: 2,700 Yards/Meters
SwimFit 5.16.22
I. Warm-Up: 300 Pull (breathe every 3rd) 300 Kick w/fins (every 4th 25:UH2O) 300 Swim (breathe every 5th) *:10 sec rest after ea II. SwimFit: A. 10-8-6-4-2 DB DL
DB HPC *after ea rd = 100 Swim Rest 2:00 B. 250 Swim 50 DB Thrusters 50 Sit-ups 250 Swim Total: 1,900 Yards/Meters
SwimFit 5.13.22
I. Warm-Up: 800 Mixer II. Main Set: 4x25 (one of ea stroke) :35 3x50 (1Bk/1Br/1Fr) 1:05 2x75 (1Br/1Fr) 1:15/1:20 100 IM 1:35/1:40 2x75 (1Fr/1Br) 1:15/1:20 3x50 (1Br/1Bk/1Fly) 1:05 4x25 (one of ea stroke) :35 Total: 1,700 Yards/Meters
SwimFit 5.11.22
I. Warm-Up: 500 Swim *after ea 50 = 3-5 Push-ups II. SwimFit: A. 12 Min AMRAP 12 Kick-sits 75 Swim 12 Push-ups 75 Swim Rest 2:00 B. 12 Min AMRAP 10 Push-ups 10 Plank Marches 100 Swim Rest 2:00 C. T-12 *See how much you can swim in 12 min
SwimFit 5.9.22
I. Warm-Up: 300 (every 3rd 25: Kick) 3x100 (last 25: UH2O) 12x25 DPS (every 3rd 25: no free) *:10 sec rest after ea II. Main Set: 4 Rds 4x25 DPS :35 2x50 (25Dr/25Sw) 1:05 4x75 (25MOD/50 Build) 1:15/1:20 *ODDS - Free/EVENS - 2nd best stroke *Drills - FR (TARZAN), BR (Triple Decker), BK (6/6), Fly (RHYTHM) Total: 2,900 Yards/Meters
