16X75’s (1200)
1-4 75 EZ @ 1:30
5-8 25 Sprint 50 EZ @ 1:20
9-12 50 Sprint 25 EZ @ 1:10
13-16 75 Sprint @ 1:00
Free or choice (1800)
6X50
4X100
2x200
4X100
6X50
Free or choice (3000)
1X200 @3:00
2X175 @2:40
3X150 @2:10
4X125 @1:50
5X100 @1:30
6X75 @1:10
7X50 @:50
8X25 @:25
Mixed Set (1800)
300 Free Swim
6X50 Free Swim
300 Kick
6X50 Free Swim
300 Pull
6x50 Free Swim
Free+ (3400)
4X25 IM Order
4X50 Free
4X100 IM
4X150 Free
2X200 IM
2X200 Free
4X150 IM
4X100 Free
4X50 IM Order
4X25 Free
20xMarine 25’s
Swim 25 get out do 5 push-ups, feet first back into the water, swim 25 get out do
10 crunches. Change out any arm, leg or ab exercise
1-4 75 EZ @ 1:30
5-8 25 Sprint 50 EZ @ 1:20
9-12 50 Sprint 25 EZ @ 1:10
13-16 75 Sprint @ 1:00
Free or choice (1800)
6X50
4X100
2x200
4X100
6X50
Free or choice (3000)
1X200 @3:00
2X175 @2:40
3X150 @2:10
4X125 @1:50
5X100 @1:30
6X75 @1:10
7X50 @:50
8X25 @:25
Mixed Set (1800)
300 Free Swim
6X50 Free Swim
300 Kick
6X50 Free Swim
300 Pull
6x50 Free Swim
Free+ (3400)
4X25 IM Order
4X50 Free
4X100 IM
4X150 Free
2X200 IM
2X200 Free
4X150 IM
4X100 Free
4X50 IM Order
4X25 Free
20xMarine 25’s
Swim 25 get out do 5 push-ups, feet first back into the water, swim 25 get out do
10 crunches. Change out any arm, leg or ab exercise