DRYLAND
WARM-UP:
5 minute jog
STRENGTH TRAINING:
3×10 push ups, 3×10 bench dips, 3×10 squat jumps, 3×10 lunges, 3×10 chin ups
ABS:
20 crunches, 20 banana crunches, :30 flutter kicks, 20 sit ups, 20 russian twists
SWIMMING
BEGINNER WORKOUT:
200 easy swim (warm-up)
5×100 IM kick, RI :20
2×200 IM, RI :20
200 easy swim (cool down)
= 1300
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
5×100 IM kick on the 2:30
4×50 (25 one arm fly drill/25 fly) on the 1:30
4×50 (25 the wave back drill/25 back) on the 1:30
4×50 (25 scull breast drill/25 breast) on the 1:30
4×50 (25 rotation free drill/25 free) on the 1:30
3×200 IM on the 4:30
200 easy swim (cool down)
= 2500
ADVANCED WORKOUT:
800 easy swim (warm-up)
5×100 IM kick on the 2:00
4×50 (25 one arm fly drill/25 fly) on the 1:00
4×50 (25 the wave back drill/25 back) on the 1:00
4×50 (25 scull breast drill/25 breast) on the 1:00
4×50 (25 rotation free drill/25 free) on the 1:00
5×200 IM descending in time on the 3:00
200 easy swim (cool down)
= 3300
