25 fly/25 back/25 breast

DRYLAND

WARM-UP:

5 minute jog

STRENGTH TRAINING:

20 push ups, 20 squat jumps, 20 box jumps, 20 depth jumps, 20 pull ups, 20 sit ups

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

4×25 IM order on the 1:15

4×25 IM order on the 1:15

200 IM kick

4×75 (25 fly/25 back/25 breast) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

4×25 IM order on the 1:00

4×25 IM order on the 1:00

4×25 IM order on the 1:00

4×25 IM order on the 1:00

400 IM kick

8×75 (25 fly/25 back/25 breast) on the 2:30

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 choice on the 1:00

2×400 IM kick, RI :30

12×75 (25 fly/25 back/25 breast) on the 1:30

4×100 IM descending in time on the 2:00

200 easy swim (cool down)

= 3300

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