FREE flight

DRYLAND

WARM-UP:

5 minute jog,15 burpees

CIRCUIT:

Repeat 3 times:

20 crunches, 20 push ups, 20 bench dips, 10 pull ups, 20 toe touches

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×100 free on the 2:15

8×25 free kick on the 1:15

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×200 free on the 4:00

10×100 free on 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

6×200 free on the 3:00

12×100 free descending in time for #1-6 and again for #7-12 on the 1:30

200 easy swim (cool down)

= 3600

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