DRYLAND

WARM-UP:

5 minute jog

ABS:

20 sit ups, 20 crunches, 20 toe touches, 20 russian twists, 20 banana crunches

PULL UPS/CHIN UPS:

1 pull up, 1 chin up, rest 1:00, 2 pull ups, 2 chin ups, rest 1:00, 3 pull ups, 3 chin ups, rest 1:00, 4 pull ups, 4 chin ups, rest 1:00, 5 pull ups, 5 chin ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:00

2×25 free sprint (odd 25 sprint/even 25 easy) on the 1:00

2×50 free (odd 50 sprint/even 50 easy) on the 2:00

2×100 free (odd 100 sprint/even 100 easy) on the 3:00

2×25 free sprint (odd 25 sprint/even 25 easy) on the 1:00

2×50 free (odd 50 sprint/even 50 easy) on the 2:00

2×100 free (odd 100 sprint/even 100 easy) on the 3:00

4×25 free sprint on the :50

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick on the :45

2×25 free (odd 25 sprint/even 25 easy) on the :45

2×50 free (odd 50 sprint/even 50 easy) on the 1:00

2×100 free (odd 100 sprint/even 100 easy) on the 2:00

2×25 free (odd 25 sprint/even 25 easy) on the :45

2×50 free (odd 50 sprint/even 50 easy) on the 1:00

2×100 free (odd 100 sprint/even 100 easy) on the 2:00

8×25 free sprint on the :40

500 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

20×25 free kick on the :30

2×25 free (odd 25 sprint/even 25 easy) on the :30

2×50 free (odd 50 sprint/even 50 easy) on the :50

2×100 free (odd 100 sprint/even 100 easy) on the 1:40

2×25 free (odd 25 sprint/even 25 easy) on the :30

2×50 free (odd 50 sprint/even 50 easy) on the :50

2×100 free (odd 100 sprint/even 100 easy) on the 1:40

2×25 free (odd 25 sprint/even 25 easy) on the :30

2×50 free (odd 50 sprint/even 50 easy) on the :50

2×100 free (odd 100 sprint/even 100 easy) on the 1:40

2×25 free (odd 25 sprint/even 25 easy) on the :30

2×50 free (odd 50 sprint/even 50 easy) on the :50

2×100 free (odd 100 sprint/even 100 easy) on the 1:40

8×25 free sprint on the :30

300 easy swim (cool down)

= 3900