DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

20 burpees, 20 crunches, 20 toe touches, 20 bench dips, 20 push ups, rest 2:00

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 free kick on the 1:00

10×25 free (odd 25s sprint/even 25s easy) on the :50

200 free on the 4:00

2×100 free on the 2:00

4×50 free descending in time on the 1:30

100 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

300 free pull

300 free kick

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

400 free on the 8:00

2×200 free on the 3:50

4×100 free descending in time on the 1:50

8×50 free on the :50

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free pull

500 free kick

800 free on the 12:00

2×400 free on the 6:00

4×200 free pull on the 3:00

8×100 free on the 1:20

16×50 free on the :45

200 easy swim (cool down)

= 5700