DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 2 times:

20 sit ups, 10 pull ups, 20 bench dips, 20 wall balls, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 3:00

5×100 free on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:00

8×25 free kick sprint on the :50

8×25 free kick sprint on the :50

8×25 free kick sprint on the :50

10×100 free on the 2:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 (odd 25s breast/even 25s free)

400 free

8×25 free kick sprint on the :30

8×25 free kick sprint on the :30

8×25 free kick sprint on the :30

8×25 free kick sprint on the :30

16×100 free on the 1:30

400 easy swim (cool down)

= 4000