Excellent CHOICE

DRYLAND

Run (or walk) 3 miles,  20 sit ups, 20 crunches, :30 planks

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :30 (warm-up)

500 (odd 50s free/even 50s choice)

4×75 (25 choice kick/25 choice drill/25 choice), RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim (5 on the 1:10, 5 on the 1:00) (warm-up)

500 (odd 100s free/even 100s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

4×100 choice on the 2:30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

30×50 easy swim (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

1000 (odd 200s free/even 200s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

5×100 choice descending in time on the 1:45

200 easy swim (cool down)

= 3800

Pull

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

10×50 free pull on the 2:00

500 free kick

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

10×50 free pull on the 1:00

2×500 free descending in time on the 10:00

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free pull on the :45

3×500 free descending in time on the 8:00

200 easy swim (cool down)

= 3700

Choice/free/IM

BEGINNER WORKOUT:

6×50 easy swim on the 1:30 (warm-up)

10×25 choice kick on the :50

5×100 choice on the 2:45

5×100 free descending in time on the 2:30

10×25 easy swim on the :40 (cool down)

= 1800

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:15 (warm-up)

10×50 free on the :55

200 choice kick

5×100 (odd 100s IM/even 100s anything but free) on the 2:15

5×100 free descending in time on the 1:45

200 free pull

16×25 choice (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

10×50 free on the :50

10×50 free on the :45

200 choice kick

5×100 (odd 100s IM/even 100s reverse IM) on the 1:45

5×100 free descending in time on the 1:20

200 free pull

20×25 choice (odd 25s sprint/even 25s easy) on the :30

500 easy swim (cool down)

= 3900

Breast descending in time

DRYLAND

3 mile run (or walk)

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 breast kick

12×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:20

3×100 breast descending in time on the 4:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 breast kick

16×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:00

4×100 breast descending in time on the 2:30

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 breast kick

20×25 (odd 25s 2/1 breast drill/even 25s breast) on the :40

5×100 breast descending in time on the 2:00

10×50 free on the :45

500 easy swim (cool down)

= 3000

Breast arms with flutter kick

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 breast kick

8×25 (odd 25s breast/even 25s free) on the :50

3×200 breast descending in time on the 5:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 (odd 100s breast/even 100s free)

200 breast kick

4×75 breast arms with flutter kick (use fins if you have them) on the 2:00

3×200 breast descending in time on the 4:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 (odd 100s breast/even 100s free)

200 breast kick

8×75 breast arms with flutter kick (use fins if you have them) on the 1:10

3×200 breast descending in time on the 3:40

3×100 breast descending in time on the 2:00

300 easy swim (cool down)

= 3000

x400

DRYLAND

Run (or walk) 2 miles, 20 sit ups, 20 push ups, 20 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy free, 200 easy free kick, 200 easy free (warm-up)

3×400 free, RI :15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 200 easy free kick, 200 easy free (warm-up)

4×400 free descending in time on the 8:00

4×200 free descending in time on the 4:00

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

300 easy free, 300 easy free kick, 300 easy free (warm-up)

4×400 free descending in time on the 6:00

4×200 free descending in time on the 3:00

4×100 free descending in time on the 1:30

300 easy swim (cool down)

= 4000

x200 free pull

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×200 free pull on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

5×200 free pull on the 4:00

5×200 free descending in time on the 3:45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×200 free pull on the 3:00

5×200 free descending in time on the 2:45

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 3600