SPRINT to the finish

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×25 free (odd 25s sprint/even 25s easy) on the 1:00

4×50 free sprint on the 3:00

2×100 free sprint on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

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

8×50 free sprint on the 2:00

4×100 free on the 4:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

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

10×50 free sprint on the 1:30

5×100 free sprint on the 3:00

200 easy swim (cool down)

= 2700

About these ads

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

Descending in time for #1-4 and again for #5-8

DRYLAND

WARM-UP

5 minute jog

CIRCUIT:

Repeat 3 times:

20 push ups, 6 pull ups, 20 sit ups, 20 lunges, 20 burpees

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick sprint on the :55

8×25 free sprint on the 1:00

8×50 free descending in time for #1-4 and again for #5-8 on the 1:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick (odd 25s sprint/even 25s easy) on the :40

16×25 free (odd 25s sprint/even 25s easy) on the :40

400 free pull

8×50 free descending in time for #1-4 and again for #5-8 on the 1:10

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

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

500 free pull

10×50 free descending in time for #1-5 and again for #6-10 on the :50

200 free kick

300 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

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