DRYLAND
WARM-UP:
5 minute jog
CIRCUIT:
Repeat 3 times:
Rest :30 between each exercise.
:30 push ups, :30 bench dips, :30 pull ups, :30 wall ball, :30 lunges, :30 sit ups
SWIMMING
BEGINNER WORKOUT:
200 easy swim (warm-up)
8×25 free kick on the 1:00
4×50 free kick sprint on the 2:00
2×100 free kick on the 3:00
200 free kick
8×50 choice on the 1:40
100 easy swim (cool down)
= 1500
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
20×25 (odd 25s free kick/even 25s free) on the :50
10×50 (odd 50s free kick/even 50s free) on the 1:40
5×100 free kick descending in time on the 2:30
3×200 (100 free/100 free kick) on the 4:30
200 easy swim (cool down)
= 2700
ADVANCED WORKOUT:
500 easy swim (warm-up)
10×50 free pull on the :45
10×100 free on the 1:30
5×200 free on the 3:00
2×500 free on the 7:00
200 easy swim (cool down)
= 4200
