DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 push ups, :40 lunges, :40 sit ups, :40 bench dips, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

5×100 free on the 3:00

4×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 free on the 2:30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

400 free

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 free on the 1:45

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

4×200 free kick on the 4:00

300 easy swim (cool down)

= 3200