DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 push ups, :40 squat jumps, :40 bench dips, :40 lunges, :40 pull ups, :40 sit ups

SWIMMING

BEGINNER WORKOUT:

6×50 (odd 50s easy breast/even 50s easy free) on the 2:00 (warm-up)

200 breast kick

8×25 breast on the 1:00

4×75 (25 2/1 breast drill/25 breast/25 sculling breast drill) on the 2:00

3×100 breast on the 3:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

10×50 (odd 50s easy breast/even 50s easy free) on the 1:30 (warm-up)

200 breast kick

200 2/1 breast drill

8×25 breast on the :45

8×75 (25 2/1 breast drill/25 breast/25 sculling breast drill) on the 1:30

4×100 easy breast on the 2:00 (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (odd 50s breast/even 50s free) on the 1:00

500 breast kick

20×25 (odd 25s sculling breast drill/even 25s breast) on the :40

8×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 1:10

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

300 easy swim (cool down)

= 3400