DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 3 times:

Rest :30 between each exercise.

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

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 free sprint on the :55

10×25 free kick on the :55

3×100 free on the 2:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

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

5×100 free descending in time on the 1:45

500 free kick

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

4×50 free pull on the :45

2×100 free pull on the 1:30

200 free pull

4×50 free pull on the :45

2×100 free pull on the 1:30

200 free pull

500 free kick

8×25 free sprint on the :30

100 easy swim (cool down)

= 3000