50 free

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 push ups, :40 bench dips, :40 wall balls, :40 lunges, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

50 choice, 100 choice, 50 choice, 200 choice, RI :20

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

8×50 easy swim on the 1:30 (warm-up)

50 free sprint, 100 free, 50 free sprint, 200 free, 50 free sprint, 300 free, 50 free sprint, RI :20

10×50 free pull on the 1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

50 fast free, 100 free, 50 fast free, 200 free, 50 fast free, 300 free, 50 fast free, 400 free, 50 fast free, 500 free, 50 fast free, RI :20

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

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