DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :30 between each exercise.

:30 push ups, :30 lunges, :30 broad jumps, :30 pull ups, :30 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

50 free kick, 100 free kick, 200 free kick, RI :20

50 free, 100 free, 200 free, RI :15

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

100 free kick, 200 free kick, 300 free kick, RI :15

100 free, 200 free, 300 free, RI :10

4×50 free sprint on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

100 free kick, 200 free kick, 300 free kick, 400 free kick, RI :10

100 free, 200 free, 300 free, 400 free, RI :05

4×50 free sprint on the :50

300 easy swim (cool down)

= 3000