SwimFit 6.29.22
I. Warm-Up: 400 Swim 6:15 8x50 Kick 1:05 4x100 Pull 1:35 II. Main Set: 3 Rds 4x25 DR :35 2x50 Under/Overs 1:05 2x100 FAST 1:35 *Rd 1 - Free/Rd 2 - Breast or Fly/Rd 3 - Choice *Dr - Free (Tarzan), Breast (TD), BK (Spin Drill for 15 yads), Fly (Rhythm) Total: 2,400 Yards/Meters
SwimFit 6.27.22
I. Warm-up: 16x25 :35 *ODDS - Swim/EVENS - Kick II. SwimFit: A. OTM for 12 Rds Alt 30 Jumping Squats ---- 50 Swim Rest 2:00 B. 7 Rds 10 Push-ups 100 Swim 5 Pool Get Outs Rest 2:00 C. 40 Kick Sits (total) 200 Swim 40 Windshield Wipers (total) 200 Swim Total: 1,800 Yards/Meters
SwimFit 6.24.22
I. Warm-Up: 200 DPS, -1 by 25 3:00 2x100 (50 Fingertip/50 Swim) 4x50 Kick 1:05 II. Main Set: 4x400 #1 = DPS #2 = Build #3 = Neg Split #4 = FAST *:20 rest after ea one Total: 2,200 Yards/Meters
SwimFit 6.22.22
I. Warm-Up: 800 SKIP II. Main Set: 30 Min AMRAP 10 Alt Lunges 20 Kick-sits 30 Floor Thrusters w/push-up 400 Swim
SwimFit 6.20.22
I. Warm-Up: 500 Swim *every 4th 25 = Kick II. Main Set: 10x200 2:55/3:15 #1 = MOD #2 = Build #3 = Neg Split #4 = MOD
#5 = FAST Total: 2,500 Yards/Meters
SwimFit 6.17.22
I. Warm-Up: 12x25 :30 ODDS - Free EVENS - Choice 6x50 (K/sw w/fins) :55 II. SwimFit: 20 Min AMRAP 10 DB DL 8 DB HPC
4 DB S2OH 8 DB Thrusters 10 Alt DB Lunges 100 Swim
SwimFit 6.15.22
I. Warm-Up: 10x100 5 @ 1:35 3 @ 1:30 2 @ 1:25 II. Main Set: 3 Rds 4x25 (DR) :35 3x50 (DPS) 1:05 2x100 (Desc 1-2) 1:30 *Rd 1 - Free/Rd 2 - 2nd best stroke/Rd 3 - worst stroke *DR - Free (Fingertip), BR (Triple Decker), BK (6/6), Fly (Rhythm) Total: 2,350 Yards/Meters
SwimFit 6.13.22
I. Warm-Up: 3x200 #1 - Kick w/fins #2 - Swim (DPS)
#3 - Swim w/fins (max UH2O off ea wall) *:15 rest ea II. SwimFit: 3 Rds 21-15-9 DB Thrusters Alt DB FR Lunges *100 Swim after ea *Rest 3:00 btwn rds/try to beat your score ea rd Total: 1,500 Yards/Meters
SwimFit 6.10.22
I. Warm-Up: 500 *after ea 50 = 10 Squats + 10 Alt Lunges II. Main Set: 2x500 (DPS) 7:00/7:30 2x250 (Desc 1-2) 3:55/4:15 5x100 (Neg Split) 1:20/1:30 Total: 2,500 Yards/Meters
SwimFit 6.8.22
I. Warm-Up: 800 SKIP II. SwimFit: 27-24-21-18-15-12-9-6-3 Floor Thrusters w/push-up Alt Kick-Sits *after ea rd = 100 Swim Total: 1,700 Yards/Meters
