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
My Daily Swim 