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
