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