DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 4 times as fast as you can:

.25 mile run, 20 chin ups, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 (odd 25s rotation free drill/even 25s free) on the :50

4×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

200 choice

12×25 free kick, RI :10

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (25 rotation free drill/25 free) on the 1:40

8×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

16×25 free kick, RI :10

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 rotation free drill/25 free) on the 1:00

5×100 free descending in time on the 2:00

10×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

10×25 free kick on the :40

500 easy swim (cool down)

= 3000