DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :30 between each exercise:

:30 burpees, :30 squat jumps, :30 pull ups, :30 box jumps, :30 chin ups, :30 lunges

SWIMMING

BEGINNER WORKOUT:

8×25 (odd 25s easy free/even 25s easy fly) on the 1:00 (warm-up)

16×25 fly kick on the 1:00

4×50 free on the 1:30

4×50 fly on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

8×25 (odd 25s free/even 25s dolphin kick on back drill) on the :50

16×25 fly kick on the :45

10×50 free on the 1:00

200 kick

6×50 fly on the 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

20×25 dolphin kick on back drill on the :40

10×50 free on the :50

10×100 (odd 100s fly/even 100s free) on the 1:45

16×25 free kick on the :30

100 easy swim (cool down)

= 3500