The PYRAMID of success

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

400 free, 800 free, 400 free, RI :10

200 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

1000 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

400 free, 800 free, 400 free, RI :10

200 free, 400 free, 200 free, RI :30

200 easy swim (cool down)

= 4800

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BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

10×50 free, RI :10

8×25 free kick on the 1:10

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

14×50 free, RI :10

12×25 free kick sprint on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×50 free on the :45

20×25 free sprint kick on the :45

4×50 free sprint on the :40

300 easy swim (cool down)

= 3000

 

IM sprint/drill

 DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 lunges, :40 push ups, :40 flutter kicks, :40 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free pull on the 1:30

8×25 (odd 25s underwater travel/even 25s back kick) on the 1:10

4×25 (odd 25s fly sprint/even 25s one arm fly drill) on the 1:30

4×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the 1:30

4×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the 1:30

4×25 (odd 25s free sprint/even 25s catch up free drill) on the 1:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

6×50 free pull on the 1:10

12×25 (odd 25s underwater travel/even 25s back kick) on the 1:00

6×25 (odd 25s fly sprint/even 25s one arm fly drill) on the 1:00

6×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the 1:00

6×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the 1:00

6×25 (odd 25s free sprint/even 25s catch up free drill) on the 1:00

200 free pull

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :50

20×25 (odd 25s underwater travel/even 25s back kick) on the :30

8×25 (odd 25s fly sprint/even 25s one arm fly drill) on the :40

8×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the :40

8×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the :40

8×25 (odd 25s free sprint/even 25s catch up free drill) on the :40

3×200 free pull, RI :10

100 easy swim (cool down)

= 3000

IM king of the world

BEGINNER WORKOUT:

200 easy swim (warm-up)

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

3×200 free kick, RI :10

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

5×200 free kick, RI :10

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

5×200 free kick, RI :10

8×25 free kick sprint on the :30

3×100 free pull descending in time on the 1:30

200 easy swim (cool down)

= 3000

Set it FREE

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:30

4×50 free descending in time, RI :15

4×75 (25 free kick/25 catch up free drill/25 free) on the 3:00

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick on the 1:00

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :55, 3rd 50 on the :50

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :55, 3rd 50 on the :50

5×200 (100 catch up free drill/100 free), RI :20

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free pull on the :50

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

10×25 no breather on the :45

300 free kick

200 easy swim (cool down)

= 3000

Walking DISTANCE

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free, RI :30

200 free kick

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free, RI :20

400 free kick

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

3×100 free on the 1:30

3×1000, RI :30

200 easy swim (cool down)

= 5500

You know I’m trying hard to take it BACK

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s back/even 50s free), RI :15

8×25 back kick on the :55

3×100 back descending in time, RI :15

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (odd 50s back/even 50s free) on the 1:30

20×25 back kick on the :45

5×100 (odd 100s back/even 100s free) on the 2:30

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (odd 50s back/even 50s free) on the 1:00

20×25 back kick on the :30

10×50 (25 the wave back drill/25 back) on the 1:10

10×100 back descending in time for #1-5 and again for #6-10 on the 1:45

8×25 back (odd 25s sprint/even 25s easy) on the :40

200 easy swim (cool down)

= 3400