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DRYLAND

WARM-UP:

 5 minute jog, 15 squats

CIRCUIT:

2 sets of:

15 sit ups, 15 hip raises, 15 side crunches per side, :30 flutter kick

2 sets of:

15 push ups, 15 bench dips, 15 chest passes, 15 medicine ball throw downs

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

200 free kick

2×100 IM on the 2:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×50 IM order on the 1:30

4×50 IM order on the 1:30

4×50 IM order on the 1:30

4×50 IM order on the 1:30

200 IM kick

4×100 IM on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

4×50 IM order on the :55

4×50 IM order on the :55

4×50 IM order on the :55

4×50 IM order on the :55

400 IM kick

10×100 IM on the 1:50

200 easy swim (cool down)

= 3200