Sleep come FREE me

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

4×100 free descending in time, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

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

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free kick

10×50 free pull on the :50

3×100 free descending in time on the 1:30

5×200 (odd 200s free/even 200s IM) on the 3:30

200 easy swim (cool down)

= 3200

x25 dolphin kick on back drill

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise. 

:40 push ups, :40 broad jumps, :40 pull ups, :40 bench dips, :40 sit ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 dolphin kick on back drill, RI :20

200 back kick

8×100 (odd 100s back/even 100s free) on the 3:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 dolphin kick on back drill on the :45

400 back kick

8×100 (odd 100s back/even 100s free) on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 dolphin kick on back drill on the :30

500 back kick

10×100 (odd 100s back/even 100s free) on the 1:40

500 easy swim (cool down)

= 3000

Free kick sprint

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

5×100 choice descending in time

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

Descend

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

x200 pull

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