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DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 3 times:

Rest :30 between each exercise.

:30 push ups, :30 box jumps, :30 chin ups, :30 sit ups, :30 squat to presses

SWIMMING

BEGINNER WORKOUT:

16×25 easy free on the :55 (warm-up)

8×25 free kick on the :55

8×25 catch up free drill on the :50

8×25 free sprint on the :45

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

16×25 free on the :45

20×25 free kick on the :45

20×25 free (odd 25s sprint/even 25s easy) on the :45

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

16×25 catch up free drill on the :40

16×25 free kick on the :40

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

6×50 free sprint on the :50

12×25 free no breather on the :40

200 easy swim (cool down)

= 2500