Not sure how to do the dryland activities?  Click on the DRYLAND/STRENGTH TRAINING tab or click HERE.

DRYLAND

WARM-UP:

5 minute jog, 10 body squats

CIRCUIT:

Rest :30 (30 seconds) between each exercise:

:30 burpees, :30 push ups, :30 wall ball, :30 banana crunch, :30 bench dips, :30 broad  jumps

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 IM order on the :50

4×25 IM order on the :50

4×25 IM order on the :50

4×25 IM order on the :50

2×100 IM on the 2:30

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

200 easy free/200 easy choice (warm-up)

400 IM kick

8×50 IM order (25 drill of choice/25 swim) on the 1:30

8×75 (25 fly/25 back/25 breast) on the 1:30

4×100 IM descending in time on the 2:00

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free/200 easy choice (warm-up)

400 IM kick

10×50 free pull on the :45

12×50 IM order (25 drill of choice/25 swim) on the 1:00

10×100 (odd 100s IM/even 100s alternate IM) on the 1:50

20×25 free on the :30

200 easy swim (cool down)

= 3600