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