BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free pull
200 free kick
10×50 free on the 1:30
8×25 free kick sprint, RI :20
200 easy swim (cool down)
= 1500
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free kick
400 free pull
10×100 free on the 2:10
12×25 free kick sprint on the 1:00
200 easy swim (cool down)
= 2700
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free kick
500 free pull
15×100 free on the 1:20
20×25 free kick sprint on the :45
500 easy swim (cool down)
= 4000
I promise that we will get caught up:)
DRYLAND
Run (or walk) 2 miles, 20 push ups, 10 chin ups, 20 bench dips, 20 squat jumps
SWIMMING
BEGINNER WORKOUT:
4×50 easy swim, RI :20 (warm-up)
16×25 free kick (odd 25s easy/even 25s fast) on the 1:10
5×100 choice descending in time on the 3:00
200 easy swim (cool down)
= 1300
INTERMEDIATE WORKOUT:
8×50 (odd 50s easy free/even 50s easy choice) on the 1:30 (warm-up)
16×25 free kick (odd 25s easy/even 25s fast) on the 1:00
5×100 choice descending in time on the 2:00
5×100 choice descending in time on the 2:00
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
20×50 easy swim (10 on the 1:00, 10 on the :45) (warm-up)
20×25 free kick on the :40
5×100 choice descending in time on the 1:40
5×100 choice descending in time on the 1:40
5×100 choice descending in time on the 1:40
5×100 choice descending in time on the 1:40
200 easy swim (cool down)
= 3700
BEGINNER WORKOUT:
200 easy swim (warm-up)
500 free, 400 free, 300 free, 200 free, 100 free, RI :20
200 easy swim (cool down)
= 1900
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
500 free, 400 free, 300 free, 200 free, 100 free, 100 free, 200 free, 300 free, 400 free, 500 free, RI :15
200 easy swim (cool down)
= 3600
ADVANCED WORKOUT:
1000 easy swim (warm-up)
1000 free kick
2×500 free, RI :10
2×400 free, RI :10
2×300 free, RI :10
2×200 free, RI :10
2×100 free, RI :10
200 easy swim (cool down)
= 5200
BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free kick
3×200 free pull, RI :20
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free kick
4×200 free pull, RI :15
400 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free kick
5×200 free pull on the 2:45
10×100 free on the 1:30
200 easy swim (cool down)
= 3200
DRYLAND
Run (or walk) 3 miles
SWIMMING
BEGINNER WORKOUT:
200 easy swim (warm-up)
4×75 (25 free kick/25 catch up free drill/25 free), RI :20
10×50 free kick on the 2:00
6×50 free sprint on the 1:30
200 easy swim (cool down)
= 1500
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
8×75 (25 free kick/25 catch up free drill/25 free) on the 1:30
10×50 free kick on the 1:30
4×50 free sprint on the 1:15
4×50 free sprint on the 1:15
200 easy swim (cool down)
= 2100
ADVANCED WORKOUT:
500 easy swim (warm-up)
8×75 (25 free kick/25 catch up free drill/25 free) on the 1:20
10×50 free kick on the 1:00
4×50 free sprint on the 1:00
4×50 free sprint on the 1:00
4×50 free sprint on the 1:00
4×50 free sprint on the 1:00
400 easy swim (cool down)
= 2800
BEGINNER WORKOUT:
200 easy swim (warm-up)
200 IM kick
5×100 IM, RI :20
200 easy swim (cool down)
= 1100
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 IM kick
5×200 IM, RI :20
5×100 IM, RI :15
200 easy swim (cool down)
= 2500
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 IM kick
5×200 IM on the 3:00
10×100 (odd 100s IM/even 100s free) on the 1:40
200 easy swim (cool down)
= 3200
BEGINNER WORKOUT:
200 easy swim (warm-up)
16×25 free kick on the 1:00
16×25 free (odd 25s sprint/even 25s easy) on the :50
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
20×25 free kick on the :50
20×25 free (odd 25s sprint/even 25s easy) on the :45
20×25 IM order on the :50
200 easy swim (cool down)
= 2100
ADVANCED WORKOUT:
500 easy swim (warm-up)
20×25 free kick on the :40
20×25 free (odd 25s sprint/even 25s easy) on the :30
20×25 IM order on the :30
20×25 free no breather on the :40
500 easy swim (cool down)
= 3000
