DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 bench dips, :40 pull ups, :40 push ups, :40 wall balls, :40 burpees

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :15 (warm-up)

200 choice

4×100 free, RI :15

4×50 free sprint, RI 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

500 choice

5×100 free, RI :15

4×50 free sprint, RI :1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :50) (warm-up)

500 free kick

5×100 free on the 2:00

4×50 free, RI 1:00

4×50 free, RI 1:00

20×25 free kick on the :40

200 easy swim (cool down)

= 3100