DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 lunges, :40 push ups, :40 flutter kicks, :40 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free pull on the 1:30

8×25 (odd 25s back/even 25s back kick) on the 1:10

4×25 (odd 25s fly sprint/even 25s one arm fly drill) on the 1:30

4×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the 1:30

4×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the 1:30

4×25 (odd 25s free sprint/even 25s catch up free drill) on the 1:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

6×50 free pull on the 1:10

12×25 (odd 25s back/even 25s back kick) on the 1:00

6×25 (odd 25s fly sprint/even 25s one arm fly drill) on the 1:00

6×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the 1:00

6×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the 1:00

6×25 (odd 25s free sprint/even 25s catch up free drill) on the 1:00

200 free pull

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :50

20×25 (odd 25s back/even 25s back kick) on the :30

8×25 (odd 25s fly sprint/even 25s one arm fly drill) on the :40

8×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the :40

8×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the :40

8×25 (odd 25s free sprint/even 25s catch up free drill) on the :40

3×200 free pull, RI :10

100 easy swim (cool down)

= 3000