The Ab 500 & Swim 1,000 workout

There are no limits for those who make no limits.-Malik Dees of Addiction Fitness

Swim 100 meters
50 Crunches
Swim 100 meters
50 Bicycles
Swim 100 meters
50 Cross Leg Situps
Swim 100 meters
50 Russian Twist with a 35 lb dumbbell or kettle bell.
Swim 100 meters
50 Crunches 
Swim 100 meters
50 Bicycles
Swim 100 meters
50 Cross Leg Situps
Swim 100 meters
50 Russian Twist
Swim 100 meters
50 Flutter Kicks
Swim 100 meters
50  Reverse Crunch

Stretch out the Shoulders and core. hydrate, refuel, and congratulate yourself.