SwimFit 11.30.22
I. Warm-Up: 2x200 Pull (Breathe evert 3/5 by 200) *:10 rest after ea 2x50 Kick w/fins (max UH2O off ea wall) *:10 sec rest after ea II. SwimFit 20 Min AMRAP 100 Swim 30 Alt Lunges 50 Swim 30 Swimmer Push-ups 25 Swim 30 Pool Dips
SwimFit 11.28.22
I. Warm-Up: 5x100 DPS 1:30/1:40 20x25 Kick (Tombstone) :45 II. Main Set: 2 Rds 4x25 UH2O :40 2x100 (Neg Split) 1:30/1:40 2x25 UH2O :40 2x200(Neg Split) 2:55/3:15 Total: 2,500 Yards/Meters
SwimFit 11.25.22
I. Warm-Up: 10x50 DPS 1:00 II. SwimFit: A. 30-20-10 DB PP V-Ups *100 swim after ea rd Rest 2:00 B. 200 Swim 30 Push-ups 200 Swim 30 Burpees 200 Swim Rest 2:00 C. 21-15-9 Split Squats (ea) Walking V-Ups (ea) *Start ea rd w/ 100 swim Total: 1,700 Yards/Meters
SwimFit 11.23.22
I. Warm-Up: 4x200 #1 & 3 = Swim #2 & 4 = Pull (breathe every 5th) *:10 rest after ea II. Main Set: 3 Rds 4x25 UH2O :40 4x50 (25k/25sw) 1:05 4x75 (25build/50fast) 1:15/1:20 Total: 2,600 Meters/Yard s
SwimFit 11.21.22
I. Warm-Up: 6x100 (50k/50sw) * :10 rest after ea II. SwimFit: 27-24-21-18-15-12-9-6-3 Gob Squat Jumps Alt Kick Sits *100 swim to start ea rd Total: 1,500 Yards/Meters
SwimFit 11.18.22
I. Warm-Up: 2x500 DPS *:15 rest after ea II. Main Set: 3 Rds (Best stroke) 2x25 UH2O :40 2x50 (K/sw by 25) 1:05 2x100 (Desc 1-2) 1:25/1:35 3 Rds 2x25 UH2O :40 2x50 (K/sw by 25) 1:05 2x100 (Desc 1-2) 1:35/1:45 Total: 3,100 Yards/Meters
SwimFit 11.16.22
I. Warm-Up: 800 SKIP II. SwimFit:
20 Min AMRAP Min 0-5 = 50 Swim 5 Pool get outs Rest 1:00 Min 6-10 = 50 Swim 7 Push-ups Rest 1:00 Min 11-15 = 50 Swim 9 Burpees Rest 1:00 Min 16-20 = 50 Swim 5 pool get out + 5 Burpees
SwimFit 11.14.22
I. Warm-Up: 3x300 #1 =50k/50sw #2 = 150 Pull/150 Swim #3 = Swim *:15 rest after ea II. Main Set: 3x500 #1 = Alt 50Mod/50Fast #2 = Neg Split #3 = FAST *Rest = 1/2 work Total: 2,400 Yards/Meters
SwimFit 11.11.22
I. Warm-Up: 6x100 DPS *:15 rest after ea II. SwimFit: A. Every 2:00 for 12 rds 75 swim *w/remaining time = max pool dips Rest 2:00 B. Every 3:00 for 8 Rds 100 Swim *w/remaining time = max squat jumps Total: 2,300 Yards/Meters
SwimFit 11.9.22
I. Warm-Up: 3x300 Pull #1 = Breathe every 3 #2 = Breathe every 5 #3 = Breathe every 7 *:10 rest after ea II. Main Set: 500 DPS - :15 rest 2x250 (50Build/50Mod/50Fast) - :10 rest 5x100 (5 dolphin kicks off ea wall) - :10 rest 10x50 (No breathing in and out of flags) - :15 rest Total: 2,900 Yards/Meters
