Who IM

BEGINNER WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

8×75 (25 free/25 free kick, 25 free) at 80% effort, RI :15

3×100 IM on the 2:15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

12×75 (25 free/25 free kick, 25 free) at 80%, RI :15

4×100 IM on the 2:15

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

16×75 (25 free/25 free kick, 25 free) at 80%, RI :15

5×100 IM on the 2:15

200 easy swim (cool down)

= 2800

This is the final stretch! SPRINT!!

BEGINNER WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free build by 25, RI :20

4×50 free sprint, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

400 free kick

4×50 free build by 25, RI :20

8×50 free pull on the 1:00

4×50 free sprint on 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

400 free kick

12×50 free pull on the 1:00

8×50 reverse IM (25 choice drill/25 swim) on the 1:00

8×50 IM on the 1:10

200 easy swim (cool down)

= 3000

The truth will set you FREE

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 push ups, :40 sit ups, :40 bench dips, :40 lunges

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free, RI :20

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the 1:00

200 free kick

3×200 free on the 4:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the :55

200 free kick

400 free

12×50 free pull descending in time for #1-4, #5-8 and #9-12 on the :50

400 free kick

400 IM (50 fly kick/50 fly/50 back kick/50 back/50 breast kick/50 breast/50 free kick/50 free)

200 easy swim (cool down)

= 3000

400 IM kick

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :30

4×50 easy swim, RI :30 (warm-up)

400 IM kick

25 free sprint, 50 free kick, 25 free sprint, RI :10

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20 (warm-up)

400 IM kick

4×100 (25 free sprint, 50 free kick, 25 free sprint) on the 3:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

400 IM kick

5×100 (25 free sprint, 50 free kick, 50 free sprint) on the 2:00

500 easy swim (cool down)

= 2700

Kick, pull, drill, IM, free

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, RI :20

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, RI :20

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

500 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 500 free, 400 IM, 300 rotation free drill, 200 free pull, 100 free kick, RI :20

200 easy swim (cool down)

= 3700

IM/reverse IM

BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

4×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 3:00

4×100 (odd 100s IM/even 100s reverse IM) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

8×50 easy swim, RI :20 (warm-up)

200 IM kick

4×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 2:10

400 IM kick

4×100 (odd 100s IM, even 100s reverse IM) on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

400 IM kick

5×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 1:50

400 IM kick

10×100 (odd 100s IM/even 100s reverse IM) on the 1:45

200 easy swim (cool down)

= 3000

IM bored

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:30

200 IM kick

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 2:00

4×200 IM kick on the 4:00

4×200 IM, RI :30

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

4×50 one arm fly drill on the 1:00

4×50 the wave back drill on the 1:00

4×50 scull breast drill on the 1:00

4×50 rotation free drill on the 1:00

4×200 IM kick on the 3:40

4×200 IM on the 3:30

200 easy swim (cool down)

= 3700