DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

20 push ups, 20 bench dips, 10 pull ups, 20 broad jumps, 20 lunges, 20 sit ups

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :20 (warm-up)

200 free kick

2×100 free on the 3:00

4×50 free on the 1:30

8×25 free (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

8×50 easy swim, RI :15 (warm-up)

400 free kick

4×100 free on the 2:00

8×50 free pull on the 1:00

16×25 free (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

500 free kick

5×100 free descending in time on the 1:30

10×50 free on the :45

20×25 free (odd 25s sprint/even 25s easy) on the :30

3×200 IM on the 4:00

200 easy swim (cool down)

= 3300