DRYLAND

WARM-UP:

5 minute jog

RUN:

Run .25 miles fast, 20 push ups, 20 sit ups, run .25 miles fast, 20 push ups, 20 sit ups, run .25 miles fast, 20 push ups, 20 sit ups, run .25 miles fast, 20 push ups, 20 sit ups

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

8×25 back kick, RI :15

50 free, 100 free, 200 free, 200 free, 100 free, 50 free, RI :20

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

12×25 back kick, RI :20

50 free, 100 free, 200 free, 300 free, 200 free, 100 free, 50 free, RI :15

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 back kick on the :30

100 free, 200 free, 300 free, 400 free, 500 free, 400 free, 300 free, 200 free, 100 free, RI :05

300 easy swim (cool down)

= 3800