Set you FREE

DRYLAND

WARM-UP:

5 minute jog

RUNNING/STRENGTH TRAINING:

Repeat 4 times:

Run .25 miles, 20 push ups, 20 sit ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick, RI :15

4×50 free sprint on the 2:00

200 choice

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×25 free kick on the :45

4×50 free sprint on the 2:00, 200 choice

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :40

4×50 free sprint on the 1:30, 200 easy free

4×100 free pull on the 2:00

200 easy swim (cool down)

= 3200

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My Daily Swim