I. Warm-Up: 6x50 (K/Sw) 1:05 6x75 (25K/50Sw) 1:15/1:20 6x100 DPS 1:25/1:30 *Drill - 6/3/6 II. Main Set: 3 Rds 4x25 UH2O :40 3x50 (25Dr/25Sw) 1:05 2x100 Neg Split 1:25/1:30 *Drill = 6-3-6 (Rd 1)/Tarzan (Rd 2)/Fingertip (Rd 3) Total: 2,700 Yards/Meters

I. Warm-Up: 3x300 Pull #1 - Breathe every 3rd #2 - Breathe every 5th #3 - Breathe every 7th II. SwimFit: 6 Rds 200 Swim 5 Pool Get outs 10 Burpees 15 DB Thrusters Total: 2,100 Yards/Meters

I. Warm-Up: 12x25 Swim (ODDS - Free/EVENS - BK) :30 12x50 (25k/5sw) 1:05 II. Main Set: 3 Rds 100 IM (Kick ) :15 sec Rest 4x50 (One of ea str) :10 sec Rest 2x200 IM (Neg Split ea 50) :15 sec Rest Total: 3,000 Yards/Meters

I. Warm-Up: 500 Choice II. Nakatomi Plaza Memorial 34 Min AMRAP 100 Swim 8 DB DL 12 DB Thrusters 24 Push-Ups

I. Warm-Up: 1000 Mixer II. Main Set: T-30 Swim *Timed 30 min swim; see how far you can get

I. Warm-Up: 4x200 #1 - Pull (breathe every 5th) #2 - Kick w/fins (max UH2O off ea wall) #3 - Swim (DPS) #4 - Swim w/fins (Max UH2O off ea wall) *:15 rest after ea one II. SwimFit: Buy In - 500 Swim Then 50 Squats 100 Swim 50 push-ups 100 Swim 50 walking v-ups 100 Swim 50 Pool get outs Then Cash Out - 500 Swim Total: 2,000 Yards/Meters

I. Warm-Up: 800 SKIP II. Main Set: 3 Rds 4x25 Kick :40 3x50 (25 Dr/25 Sw) 1:05 2x75 Swim (DPS) 1:20/1:25 *Drills - Fly (3RA/3LA/1WS), Bk (6-3-6), Br (Breast w/flutter kick), Fr (TARZAN) *Rd 1- Best Stroke/Rd 2 - Worst Str/Rd 3 - Choice Total: 2,000 Yards/Meters

I. Warm-Up: 200 Pull w/snorkel 200 Kick w/snorkel 200 Swim w/snorkel *:15 rest after ea II. SwimFit: A. 6 Rds 10 Squat Jumps 50 Swim 10 Pool Get Outs Rest 2:00 B. 21-15-9 WB 20#/14# Push-ups *start & finish ea rd w/100 Swim (ex: sw-21 WB/Pushups-sw-15 WB/15 push-ups-etc) Rest 2:00 C. 150 Swim 20 MB Gob Squats 150 Swim 20 Alt MB Gob Lunges 150 Swim 20 MB V-Ups 150 Swim Total: 1,900 Yards/Meters

I. Warm-up: 6x25 DR (ODDS - TARZAN/EVENS - Fingertip) :35 6x50 (25k/25sw) 1:05 6x100 DPS 1:25/1:35 II. Main Set: 2 Rds 4x25 UH2O :40 2x75 (25 KDr/25 Sw) 1:15/1:20 4x100 (50MOD/50Fast) 1:20/1:30 *Kick Drill = 1 stroke/10 kicks Total: 2,350 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit: 10 Rds 100 Swim 25 sit-ups 25 squats Total: 2,000 Yards/Meters