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