DRYLAND

WARM-UP

5 minute jog

STRENGTH TRAINING:

2×15 push ups, 2×8 pull ups, 2×15 squat jumps, 2×15 squat to presses, 2×15 curls, :30 planks, 20 crunches, :30 flutter kicks

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 2:00

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 2:00

12×25 IM order on the :55

2×200 IM, RI :30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 1:30

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 1:30

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 1:30

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 1:30

400 IM kick

3×200 IM on the 4:30

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the :55

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the :55

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the :55

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the :55

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the :55

2×400 IM kick, RI :10

4×200 IM on the 4:00

400 easy swim (cool down)

= 3500