I. Warm-Up: 1000 Mixer II. SwimFit: A. Every 3:00 for 5 Rds 150 Swim *w/ remaining time = Max Alt SA Devil Presses Rest 2:00 B. Every 2:30 for 6 Rds 75 Swim *w/ remaining time = Max Alt SA DB Snatches Total: 2,200 Yards/Meters

I. Warm-Up: 300 (100K/100Sw/100K) *:15 rest 3x100 (50k/50sw) *:10 rest after ea 6x50 (k/sw) *:05 rest after ea II. Main Set: 2x400 (Desc 1-2) 5:20/5:50 2x400 (Neg Split) 5:15/5:45 2x400 FAST 5:10/5:40 Total: 3,300 Yards/Meters

I. Warm-Up: 6x100 (50k/50sw) *:10 rest after ea 6x75 (25k w/fins/50sw w/fins) *:05 rest after ea II. SwimFit: A. 200 Swim 20 Alt DB Lunges 20 DB OH Press 200 Swim 20 Alt DB Lunges 20 DB PP 200 Swim 20 Alt DB Lunges 20 DB Push Jerk Rest 2:00 B. 300 Swim 30 Kick-sits 30 Rotating Planks 30 Floor Thrusters w/push-up 300 Swim Total: 2,100 Yards/Meters

I. Warm-Up: 10x25 (DPS) :30 10x50 (25 Build/25Fast) 1:00 10x25 (DPS) :25 II. Main Set: T-30 *swim as much as you can in 30 min

I. Warm-Up: 4x200 #1 = Swim #2 = Kick *:10 rest after ea #3 = Swim w/fins #4 = Kick w/fins *:05 rest after ea II. SwimFit: A. 21-15-9 DB Thrusters Burpees *100 Swim after ea rd Rest 3:00 9-15-21 DB Thrusters Burpees *100 Swim after ea rd Rest 2:00 B. Every 1:30 for 8 Rds 75 Swim Total: 2,000 Yards/Meters

I. Warm-Up: 2x400 #1 = 50Sw/50K #2 = 50Fr/50 NO Fr *:15 rest after ea II. Main Set: 3 Rds 4x25 (UH2O) :40 3x50 (DPS) 1:00 2x100 (Desc 1-2) 1:25-1:20/1:30-1:25 Total: 2,150 Yards/Meters

I. Warm-Up: 20x50 #1-10 = Free 1:00 #11-20 = ABF 1:05 II. SwimFit: A. Every 2:30 for 6 Rds 75 Swim *w/remaining time = Max Squat Jumps *Rest 1:00 btwn ea rd Rest 2:00 B. Every 2:00 for 6 Rds 50 Swim *w/remaining time = Max Pool Get Outs *Rest 1:00 btwn ea rd Total: 1,750 Yards/Meters

I. Warm-Up: 40x25 on :35 ODDS - Kick/EVENS - Swim #1-10 = Free #11-20 = Best Stroke #21-30 = Worst Stroke #31-40 = Choice II. Main Set: 100 IM (DPS) 1:25/1:35 3x50 (Desc 1-3) 1:00 200 IM (25 Build/25 Fast) 2:55/3:15 6x50 (Neg Split) 1:00-:55-:50 x2 400 IM (FOR TIME) 5:50/6:30 6x50 (Neg Split) :55-:50-:45 x2 200 IM 2:50/3:15 3x50 (Desc 1-3) :55 100 IM (DPS) 1:20/1:30 Total: 2,900 Yards/Meters

I. Warm-Up: 300 DPS 4:15/4:45 3x100 (Neg Split ea 100) 1:25/1:35 6x50 (K/Sw by 25) 1:05 II. SwimFit: Every 3:00 for 5 Rds 100 Swim *W/remaining time = Max DB Thrusters *Rest 1 min btwn rds Then Every 3:00 for 5 Rds 100 Swim *W/remaining time = Max push-ups *Rest 1 min btwn rds Total: 1,900 Yards/Meters

I. Warm-Up: 12x25 Swim :40 *Every 4th 25 = UH2O 8x50 DPS 1:00 *ODDS - Free/EVENS - Choice II. Main Set: 4x50 1 of ea stroke (IM Order) 1:00 2x100 IM 1:40 200 IM 3:00 4x100 1 of ea stroke (IM order - 50K/50Sw) 2:00 400 IM For Time 7:00 Total: 2,100 Yards/Meters