Run, swim

Make sure you look at these dryland videos if you want to see how to do an exercise. 

DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 4 times:

Run 400 meters (1/4 mile), 15 push ups, 15 sit ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the :50

5×200 free descending in time on the 5:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :40

5×200 free descending in time on the 4:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :30

10×50 free pull on the :45

5×200 free descending in time on the 2:40

20×25 free (odd 25s sprint/even 25s easy) on the :30

200 easy swim (cool down)

= 3200

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