Dryland, free and IM

DRYLAND

Run (or walk) 2 miles

STRENGTH TRAINING:

20 sit ups, 20 banana crunches, :30 planks, :30 side planks (on each side)

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 IM on the 1:00

200 IM kick

3×100 free on the 2:30

2×100 IM on the 3:00

100 free kick

100 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 IM on the :45

200 IM kick

3×100 free on the 2:00

4×100 IM on the 2:15

200 free kick

100 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 IM order on the :30

400 IM kick

6×100 free on the 1:30

50 easy free

4×100 IM on the 1:45

50 easy free

400 free kick

100 easy swim (cool down)

= 3000

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