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

4×50 free sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free kick, RI :20

4×50 free sprint, RI :40

4×50 free sprint, RI :40

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :45

4×50 free sprint, RI :40

4×50 free sprint, RI :40

4×50 free sprint, RI :40

6×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free kick on the :30

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

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

BUILDing blocks

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free kick

2×200 free on the 5:00

2×100 free on the 3:00

2×50 free on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

3×300 free on the 6:00

3×200 free on the 4:00

3×100 free on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free build

3×400 free on the 6:00

3×200 free on the 3:00

3×100 free on the 1:30

200 easy swim (cool down)

= 3300

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

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

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