DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

3 sets of:

Rest :30 between each exercise.

:30 burpees, :30 toe touches with medicine ball, :30 push ups, :30 broad jumps, :30 bench dips

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

4×75 (25 fly/25 back/25 breast) on the 2:00

3×100 IM on the 3:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×25 IM order on the :40

4×25 IM order on the :40

4×25 IM order on the :40

4×25 IM order on the :40

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

4×100 IM on the 2:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 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

8×75 (25 fly/25 back/25 breast) on the 1:15

8×100 IM descending in time for #1-4 and again for #5-8 on the 1:40

400 easy swim (cool down)

= 3400