DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 banana crunches, :40 bench dips, :40 bird dogs, :40 box jumps, :40 russian twists with medicine ball, :40 calf raises

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 dolphin kick on back drill on the 1:00

10×50 (odd 50s back/even 50s free) on the 2:00

8×25 back (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free kick on the 1:40

8×75 (odd 75s back/even 75s free) on the 2:00

8×50 back (odd 50s sprint/even 50s easy) on the 1:40

200 easy swim (cool down)

= 1900

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 dolphin kick on back

1000 (200 free/200 back/200 free/200 back/200 free)

5×100 back fast on the 1:30

20×25 (odd 25s dolphin kick on back drill/even 25s back) on the :40

200 easy swim (cool down)

= 3200