DRYLAND

WARM-UP:

20 jumping jacks, 20 burpees

STRENGTH:

Repeat 2 times:

20 push ups, 20 bench dips

ABS:

Repeat 2 times:

:30 planks, :30 side planks (both sides), 20 sit ups, 20 crunches, 20 banana crunches, 20 toe touches

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 (odd 25s back kick/even 25s back) on the :50

10×25 (odd 25s the wave back drill/even 25s back) on the :50

4×75 back (50 easy/25 sprint) on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 (odd 25s back kick/even 25s back) on the :45

20×25 (odd 25s the wave back drill/even 25s back) on the :45

5×100 back on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 (odd 25s back kick/even 25s back) on the :40

20×25 (odd 25s the wave back drill/even 25s back) on the :40

5×100 back descending in time on the 1:40

200 easy swim (cool down)

= 2200