I. Warm-Up:

1 Min of ea { high knees, butt kickers, arm circles, burpees

Then

1000 Pull (breathe every 5th)

II. Main Set:

2x{ 4x25 Kick .35

      4x50 Swim (desc 1-4) 1:05

*Rd 1 - Free/Rd 2 - 2nd Best Stroke

2x{ 6x50 KDR/Sw by 25 1:10

      4x75 Swim (DPS) 1:25

Rd 1 - Free/Rd 2 - Choice

Total: 2,800 Yards/Meters

I. Warm-Up:

800 SKIP (200 Swim/200 Kick/200 IM/200 Pull)

II. SwimFit:

A. Wet Murph

800 swim

200 Situps

200 Pushups

300 Squats

800 Swim

Total: 2,400 Yards/Meters

I. Warm-Up:

5x100 Kick w/fins

3 @ 1:40

2 @ 1:35

5x100 Pull w/snorkel

3 @ 1:50

2 @ 1:45

II. Main Set:

2x200 IM @ 3:45/4:00

4x25 UH2O .40

4x100 IM 1:50/2:00

8x25 UH2O .40

8x50 2 of ea stroke (neg split) 1:05

4x25 UH2O .40

Total: 2,600 Yards/Meters

I. Warm-Up:

12x75 (K/Dr/Sw) 

ODDS-Fr/EVENS-ABF 

DR - Fr (Tarzan), Bk (6-3-6), Br (TD), Fly (Rhthym)

*10 Sec Rest After ea

II. Main Set:

3x100 (80-90-100%) 1:35-1:40-1:45

4x25 Double Arm Back .40

3x150 (80-90-100%) 2:15-2:20-2:25

4x25 Double Arm Back .40

3x200 (80-90-100%) 2:55-3:00-3:05

4x25 Double Arm Back .40

Total: 2,550 Yards/Meters

I. Warm-Up:

200 Kick (every 4th 245: UH2O) - Rest 15 sec

300 Pull w/snorkel - Rest 15 sec

400 Swim (DPS, -1 by 50) - Rest 15 sec

300 Pull (breathe every 3, 5 by 100) - Rest 15 sec

200 Kick w/fins (max UH2O off ea wall)

II. Main Set:

4x100 Rotating 25 UH2O on 2:00

8x50 (Desc 1-4/5-8) on 1:00

3x100 Rotating 50 Kick on 2:00

6x50 Neg Split on 1:00

2x100 (1st & 4th 25 is UH2O) on 2:00

4x50 Fast on 1:00

Total: 3,200 Yards/Meters

I. Warm-Up:

1 min of ea {Burpees, Froggers, Squats, lunge jumps

Then

800 Mixer

II. SwimFit

A. Team of 3

300 WB 20#/14#

300 HR Pushups

100 Swim

*Partner at ea station

*100 Swim is the time keeper; every time it is completed, partners must rotate

*only once ea movement it completed is the workout finished

Rest 3 min

B. Stadium Style-Team of 3

200 Swim

100 KBS

50 KB G2OH

100 SA OH KB Lunges (50/50)

200 Swim

Rest 3 min

C. 30-20-15-10-5

V-Ups

Burpees

*75...

I. Warm-Up:

4x50 DPS, -1 by 25 on 1:00

10 GM, 5 Inchworms

4x75 (25K/50Sw) on 1:15

10 Sit-ups, 10 seal jacks

4x50 (must make it past flags off ea wall) on 1:00

20 Arm Circles (10 Forwad/10 Backwards)

II. 4x100 Kick

#1: mod

#2: 25mod/50build/25fast

#3: 50mod/50fast

#4: All out (100%)

*use a kick board

*take 15-10-10-5 sec rest btwn ea 100

III. Rd 1

4x25 6/6  

50 Free -  nice & smooth

4x25 6-3-6 (kick-pull-kick)

50 Free - nice & smooth

4x25 Ca...

I. Warm-Up:

T-5 (swim for 5 min)

Then 1 min of ea (burpees, lunge & twist, supermans, glute bridges, mountain climbers)

T-5 (swim for 5 min)

II. SwimFit

A. 500 Swim

Then 5 Rds

10 Squats

10 Burpees

10 DB G2OH (5/5)

Then 500 Swim to finish

Rest 3 min

B. 12 Rds every 90 sec

25 Swim

20 Lunges (total)

10 KB DL