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