DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Rest :20 between each exercise.

:40 lunges, :40 chin ups, :40 squat to presses, :40 medicine ball chest passes, :40 flutter kicks

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×50 free sprint on the 3:00

20×25 free kick (odd 25s sprint/even 25s easy) on the 1:15

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

300 free kick

4×50 free sprint on the 2:30

4×50 free sprint on the 2:30

20×25 free kick (odd 25s sprint/even 25s easy) on the :50

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

10×50 (odd 25s fingertip drag free drill/even 25s free) on the :50

8×75 (25 fly/25 back/25 breast) on the 1:20

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

20×25 free kick (odd 25s sprint/even 25s easy) on the :30

200 easy swim (cool down)

= 3400