25 fly/25 back, 25 breast/25 free

Dryland videos can be found HERE.

DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 squat jumps, :40 push ups, :40 lunges, :40 sit ups, :40 chin ups, :40 squat to presses

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

6×100 free pull on the 2:30

16×25 free kick (odd 25s sprint/even 25s easy) on the :55

4×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 1:30

4×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 1:30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×100 free pull on the 2:00

16×25 free kick (odd 25s sprint/even 25s easy) on the :40

4×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 1:00

4×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the 1:00

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 free pull on the 1:30

50 free on the 1:00

50 free on the :55

50 free on the :50

50 free on the :45

50 free on the :40

50 free on the :45

50 free on the :50

50 free on the :55

50 free on the 1:00

50 easy free

5×200 free descending in time on the 3:15

4×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the :55

4×50 (odd 50s – 25 fly/25 back, even 50s – 25 breast/25 free) on the :55

300 easy swim (cool down)

= 3200

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