DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 chin ups, :40 burpees, :40 wall balls, :40 medicine ball chest passes, :40 broad jumps

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 fly kick on the 1:30

4×25 back kick on the 1:30

4×25 breast kick on the 1:30

4×25 free kick on the 1:30

3×200 IM, RI :30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×25 fly kick on the :50

8×25 back kick on the :50

8×25 breast kick on the :50

8×25 free kick on the :50

6×200 (odd 200s IM/even 200s free) on the 4:30

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×25 fly kick on the :30

8×25 back kick on the :30

8×25 breast kick on the :30

8×25 free kick on the :30

5×200 (odd 200s IM/even 200s free) on the 3:00

200 IM kick

500 easy swim (cool down)

= 3000