I. Warm-Up: 8x100 (50K/50Sw) *:10 rest after ea II. SwimFit: A. 10-8-6-4-6-8-10 Burpees 200-150-100-50-100-150-200 Swim Rest 2:00 B. 20-18-16-14-16-18-20 Alt Lunge Jumps 100-75-50-25-50-75-100 Swim Total: 2,225 Yards/Meters

I. Warm-Up: 800 SKIP II. Main Set: 2x25 Kick :40 3x50 DPS 1:05 2x100 Swim 1:30/1:40 *Worst stroke Rest 2:00 4x25 Kick :40 2x50 DPS 1:00 4x100 Swim 1:20/1:30 *Best stroke Rest 2:00 2x25 Kick :40 3x50 DPS 1:05 2x100 Swim 1:30/1:40 *Choice Total: 2,200 Yards/Meters

I. Warm-Up: 2 Rds 3x50 DPS 1:00 4x75 Neg Split 1:15 3x100 (Desc 1-3) 1:25/1:35 II. SwimFit: 200 Swim 25 Squats 150 Swim 50 Squats 100 Swim 75 Squats 50 Swim 100 Squats Total: 2,000 Yards/Meters

I. Warm-Up: 6x100 (50k/50Sw) *:15 rest after ea II. Main Set: 2 Rds 4x25 UH2O :40 4x50 (Dr/Sw by 25) 1:00 2x100 DPS 1:25/1:35 200 FAST 2:50/3:00 *Rest 2 min btwn rds *Drill - Kick Drill (1 stroke/10kicks on side) 2 Rds w/fins 4x25 UH2O :35 4x50 (Dr/Sw by 25) :50 2x100 DPS 1:15/1:25 200 FAST 2:40/3:05 *Rest 2 min btwn rds Drill - 6/3/6 Total: 3,400 Yards/Meters

I. Warm-Up: 4x200 Pull #1 - Breathe every 3rd #2 - Breathe every 5th #3 - Breathe every 7th #4 - Breathe 3,5,7, 9 by 50 *:10 rest after ea II. SwimFit: A. 21-15-9 DB Alt Lunges Alt Kick Sits *100 Swim to start ea rd Rest 2:00 B. 20-10-5 Alt DB G2OH Sit-ups *150 swim to start ea rd Rest 2:00 C. 12-9-6 DB Devil Presses Walking V-Ups *200 Swim to start ea rd Total: 2,150 Yards/Meters

I. Warm-Up: 10x75 (25K/50Sw) *ODDS - Free 1:15/EVENS - ABF 1:30 II. Main Set: Rd 1 4x25 UH2O :40 3x50 DPS 1:00 2x100 Neg Split 1:30/1:40 200 For Time Rest 2:00 Rd 2 4x25 UH2O :40 3x50 DPS :55 2x100 Neg Split 1:20/1:30 200 For Time Rest 2:00 Rd 3 4x25 UH2O :40 3x50 DPS :50 2x100 Neg Split 1:15/1:25 200 For Time Total: 2,800 Yards/Meters

I. Warm-Up: 12x50 1:00 #1-6 = Kick/Swim by 25 #7-12 = Drill/Swim by 25 *Drill = 6-3-6 II. SwimFit: A. OTM for 20 Rds 25 Swim *w/remaining time = max Hand-Release Push-ups Rest 2:00 B. Every 1:30 for 10 Rds 50 Swim *w/remaining time = Max Squat Jumps Total: 1,600 Yards/Meters

I. Warm-Up: 800 Mixer II. Main Set: 8x200 #1-2 @ 2:55/3:15 #3-4 @ 3:00/3:20 #5-6 @ 2:50/3:10 #7-8 @ 2:55/3:15 Total: 2,400 Yards/Meters

I. Warm-Up: 20x25 (ODDS - Kick/EVENS - Swim) :35 II. Main Set: 10 Rds 150 Swim 15 Pool Dips 15/12 Push-ups Total: 2,000 Yards/Meters

I. Warm-Up: 3x100 DPS 1:25/1:35 6x50 (25ABF/25Fr) 1:00 12x25 (#4,8, 12 - FAST) :30 II. Main Set: 2x: 16x25 Drill (ODDS - 6/3/6; EVENS - Tarzan) :30 8x50 DPS, -1 by 25 1:00 400 For Time *Rest 2:00 btwn ea rd Total: 3,600 Yards/Meters