x75 (kick/drill/swim)

DRYLAND

WARM-UP:

5 minute jog

STRENGTH TRAINING:

Rest :30 between each exercise.

:30 burpees, :30 pull ups, :30 bench dips, :30 wall ball, :30 sit ups

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

4×75 (25 free kick/25 catch up free drill/25 free), RI :15

8×25 free sprint, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

300 free kick

4×75 (25 free kick/25 catch up free drill/25 free) on the 2:00

16×25 free sprint on the 1:00

10×50 choice on the 1:15

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

4×100 broken free by 25 sprint (25 free/rest :10/25 free/rest :10/25 free/rest :10/25 free) on the 3:00

10×50 choice on the 1:00

200 easy swim (cool down)

= 3200

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