DRYLAND

WARM-UP:

5 minute jog, 20 burpees

STRENGTH TRAINING:

10 push ups, 20 crunches, 10 bench dips, 20 banana crunches

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free on the 1:30

8×25 free kick on the 1:15

3×100 free on the 2:30

3×100 on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

6×50 free on the 1:00

16×25 free kick on the :45

5×100 free on the 2:00

5×100 free on the 1:30

3×200 free pull on the 3:00

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free on the :45

20×25 free kick on the :30

5×100 free on the 1:30

5×100 free on the 1:15

5×200 free pull on the 3:00

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

400 easy swim (cool down)

= 4400