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