We hope you are all enjoying March Madness as much as we are!

Build = build up speed as you go for each increment (start off easy and build to a sprint).

Ex:  75 free build by 25 

Each 25 of the 75 would get faster.  The 1st 25 would be easy, the 2nd 25 would be fast and the 3rd 25 would be a sprint.

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 burpees, :40 planks, :40 push ups, :40 chin ups, :40 bench dips, :40 wall balls

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

6×50 free kick, RI :15

4×75 free build by 25 on the 2:30

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 free kick on the 2:00

8×75 free build by 25 on the 2:00

4×50 free sprint on the 1:30

200 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free kick on the 1:30

8×75 free build by 25 on the 2:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

10×100 free on the 1:30

200 easy swim (cool down)

= 3200