DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

20 push ups, 20 bench dips, 20 crunches, 20 wall balls, 20 broad jumps

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×75 (25 back kick/25 the wave back drill/25 back) on the 3:00

3×100 back sprint on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 back kick/25 the wave back drill/25 back) on the 2:00

10×50 back kick on the 2:00

10×100 (odd 100s back/even 100s free) on the 2:30

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

16×75 (25 back kick/25 the wave back drill/25 back) on the 1:30

10×50 back kick on the 1:20

10×100 (odd 100s back/even 100s free) on the 1:45

200 easy swim (cool down)

= 3900