I. Warm-Up: 800 SKIP II. SwimFit: A. 3 Rds 100 Swim 50 Jump Squats 50 Alt Lunges Rest 2:00 B. 2 Rds 200 Swim 50 V-Ups 50 Push-ups 50 Sit-ups Rest 2:00 C. 400 Swim 50 Pool Get Outs 50 Burpees 400 Swim Total: 2,300 Yards/Meters

I. Warm-Up: 2 Rds 4x100 DPS 1:30/1:40 4x50 (25No Free/25Free) 1:00 II. Main Set: 3 Rds 2x50 (UH2O) :40 3x200 (Desc 1-3) 2:55/3:15 Total: 2,800 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit: Every 3:00 for 5 Rds 100 Swim 10 Burpees *w/remaining time = Max DB Thrusters *score it total DB thrusters completed Total: 1,500 Yards/Meters

I. Warm-Up: Every :55 for 15 Rds 50 Swim *ODDS - Free/EVENS - 25Bk/25Fr II. Main Set: Every 1:15/1:25 for 15 Rds 75 Swim *ODDS - MOD/EVENS - Fast Then Every 1:30/1:40 for 8 Rds 100 Swim *ODDS - MOD/EVENS - Fast Total: 2,675 Yards/Meters

I. Warm-Up: 4 Rds 50 DPS 1:00 75 (25k/25sw/25k) 1:25 100 Swim (25MOD/50Build/25Mod) 1:30 II. SwimFit: A. 1 Rd 18 Alt DB Snatches (alt every 2) 12 leg raises 50 Swim 2 Rds 14 Alt DB Snatches (alt every 2) 12 leg raises 100 Swim 3 Rds 12 Alt DB Snatches (alt every 2) 6 leg raises 150 Swim *Score is total time it takes to complete all 6 combined rds Total: 1,600 Yards/Meters

I. Warm-Up: 2x400 #1 - Swim #2 - Swim 2/fins *:10 sec rest after ea II. Main Set: 2x50 :55/1:00 2x75 1:15/1:20 2x100 1:25/1:35 2x125 2:00/2:10 2x150 2:40/2:50 Rest 2:00 *PUT ON FINS 2x150 2:30/2:40 2x125 1:50/2:00 2x100 1:15/1:325 2x75 1:05/1:10 2x50 :45/:50 Total: 2,800 Yards/Meters

I. Warm-Up: 4x200 #1 - Swim #2 - Kick #3 - Pull #4 - Alt 25sw/25k *:10 sec rest after ea II. SwimFit A. Every 2 min for 8 Rds 50 Swim 8 DB PP *ea successful rd = +2 DB PP (Rds 1-6) *if you make it to Rd 7 & 8, DB PP = Max Reps Rest 2:00 B. T-10 Swim *swim as far as you can in 10 min

I. Warm-Up: 500 *every 4th 25 = 25 Kick II. Main Set: 2x100 1:30/1:40 2x200 3:00/3:20 2x400 6:00/6:40 Rest 1:00 2x400 5:55/6:35 2x200 2:50/3:10 2x100 1:15/1:25 Total: 3,330 Yards/Meters

I. Warm-Up: 40x25 :35 *ODDS - Kick/EVENS - Swim *#1-10 = Free, #11-20 = Bk, #21-30 = Choice, #31-40 = No Free II. SwimFit: A. 5 Rds 15 KB SDLHP 15 V-ups 150 Swim Rest 2:00 B. 250 Swim Then 21-15-9 Pool Get Outs Lunges (ea leg) Then 250 Swim Total: 2,250 Yards/Meters

I. Warm-Up: 5x50 DPS 1:00 3x150 (Alt 50Sw/50k/50Sw) 2:15 5x50 DPS :55 II. Main Set: 12x100 2 @ 1:30/1:40 3 @ 1:25/1:35 1 @ 1:40/1:535 3 @ 1:20/1:30 1 @ 1:40/1:50 Total: 3,150 Yards/Meters