DRYLAND
WARM-UP:
5 minute jog
CIRCUIT:
Repeat 2 times:
Rest :20 between each exercise.
:40 pull ups, :40 broad jumps, :40 medicine ball chest passes, :40 lunges, :40 bench dips
SWIMMING
BEGINNER WORKOUT:
200 easy swim (warm-up)
25 free kick, 50 rotation free drill, 25 free kick, RI :20
25 free kick, 50 rotation free drill, 25 free kick, RI :20
25 free kick, 50 rotation free drill, 25 free kick, RI :20
25 free kick, 50 rotation free drill, 25 free kick, RI :20
4×75 (25 choice kick/25 choice drill/25 choice) on the 2:30
300 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free pull
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free kick
500 free pull
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
25 free kick, 50 rotation free drill, 25 free kick, RI :15
4×25 free sprint on the :30
200 easy free
4×25 free sprint on the :30
200 easy swim (cool down)
= 2900
