FREE rider

DRYLAND

Remember, you can see videos of the dryland exercises HERE.

WARM-UP:

5 minute jog

CIRCUIT:

2 sets of:

Rest :30 between each exercise. 

:30 push ups, :30 sit ups, :30 squat jumps, :30 toe touches with medicine ball, :30 medicine ball chest passes, :30 medicine ball throw downs

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

10×100 free, RI :10

8×25 free (odd 25s sprint/even 25s easy) on the :50

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×100 free on the 1:50

8×25 free (odd 25s sprint/even 25s easy) on the :40

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 free on the 1:30

10×100 free on the 1:20

10×100 free on the 1:15

16×25 free (odd 25s sprint/even 25s easy) on the :30

100 easy swim (cool down)

= 4000

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