DRYLAND

WARM-UP:

5 minute jog

RUN:

Repeat 4 times:

.25 miles fast, .25 miles jog

COOL DOWN:

5 minute easy jog

SWIMMING:

BEGINNER WORKOUT:

8×25 (odd 25s easy free/even 25s easy choice) on the :50(warm-up)

16×25 (odd 25s rotation back drill/even 25s back) on the :45

4×25 back kick fast on the 1:00

4×50 back kick on the 1:30

2×100 back kick on the 2:30

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

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

4×25 back kick on the :45

4×50 back kick on the 1:15

4×100 back on the 2:00

400 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

8×25 back kick sprint on the :30

8×50 back kick on the 1:10

8×100 (odd 100s back kick/even 100s back) on the 1:45

4×200 back descending in time on the 3:00

200 easy swim (cool down)

= 3400