400 IM kick

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 squat jumps, :40 bench dips, :40 lunges, :40 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

400 IM kick

8×100 IM, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

6×200 IM, RI :30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 IM kick

6×400 (odd 400s IM/even 400s free), RI :30

400 easy swim (cool down)

= 4000

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