DRYLAND

WARM-UP:

5 minute jog, 20 body squats

STRENGTH TRAINING:

20 pull ups, 20 push ups, 20 sit ups, 20 bench dips, 20 bird dogs

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM

4×50 IM order on the 1:45

400 IM kick

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

200 free

400 IM kick

4×75 IM order (25 kick/25 drill of choice/25 swim) on the 2:00

5×100 IM descending in time on the 2:30

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

200 easy free, 100 easy IM, 200 easy free (warm-up)

8×75 IM order (25 kick/25 drill of choice/25 swim) on the 1:30

2×400 IM kick, RI :20

10×100 IM on the 2:00

200 easy swim (cool down)

= 3100