IM making it my business

Here is tomorrow’s workout a little early…

Not sure how to do one of the dryland exercises?  Go HERE to see how it’s done.

DRYLAND

WARM-UP:

5 minute jog, 20 body weight squats

CIRCUIT:

3 sets of:

Rest :20 between each exercise.

:40 push ups, :40 sit ups, :40 squat jumps, :40 bench dips, :40 wall ball, :40 medicine ball throw down

SWIMMING

BEGINNER WORKOUT:

100 easy free, 100 easy IM, 100 easy free (warm-up)

4×50 IM order on the 2:00

4×50 IM order on the 2:00

4×50 IM order on the 2:00

4×50 IM order on the 2:00

3×100 IM on the 4:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

200 easy free, 200 easy IM (warm-up)

4×50 IM order on the 1:15

4×50 IM order on the 1:15

4×50 IM order on the 1:15

4×50 IM order on the 1:15

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

4×100 IM on the 2:00

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

300 easy free, 200 easy IM, 300 easy free (warm-up)

400 IM kick

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

25 fly, 50 (25 fly/25 back), 75 (25 fly/25 back/25 breast), 100 IM, RI :10

5×100 IM on the 1:30

300 easy swim (cool down)

= 3500

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