DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 bench dips, :40 medicine ball chest passes, :40 wall balls

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s free kick/even 25s free) on the 1:00

2×100 fast free on the 3:00

4×50 fast free on the 2:00

8×25 fast free on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 (odd 25s free kick/even 25s free) on the :50

3×100 fast free on the 2:30

6×50 fast free on the 1:30

12×25 fast free on the :50

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 (odd 25s free kick/even 25s free) on the :45

5×100 fast free on the 1:40

10×50 fast free on the 1:00

20×25 fast free on the :45

500 easy swim (cool down)

= 3000