FLY/BACK, BREAST/FREE

Dryland videos can be found HERE.

DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 2 times:

:30 rest between each exercise.

:30 wall balls, :30 medicine ball chest passes, :30 box jumps, :30 pull ups, :30 lunges, :30 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM kick

8×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 2:00

4×100 IM on the 3:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×200 IM kick on the 4:00

12×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 1:10

4×200 IM on the 4:00

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 choice

3×400 IM kick on the 6:45

12×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 1:00

4×400 IM on the 6:00

200 easy swim (cool down)

= 4400

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