DRYLAND
WARM-UP:
5 minute jog
CIRCUIT:
Repeat 3 times:
Rest :20 between each exercise.
:30 bird dogs, :30 body squats, :30 russian twists, :30 x jumps
SWIMMING
BEGINNER WORKOUT:
5×50 easy swim on the 2:00 (warm-up)
5×50 free on the 1:30
10×25 dolphin kick on back drill on the 1:00
10×25 back sprint on the 1:00
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
200 easy swim (warm-up)
10×50 (odd 50s free/even 50s back) on the 1:30
20×25 (odd 25s back kick/even 25s back sprint) on the 1:00
10×50 (odd 50s double arm back drill/even 50s back) on the 1:30
300 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free kick with fins
10×50 free pull on the :50
20×25 (odd 25s underwater travel with fins/even 25s dolphin kick on back drill) on the :30
10×50 free pull on the :45
200 fast free, rest :30, 50 easy free, 200 fast free
250 easy swim (cool down)
= 3200
