DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times.

20 push ups, 10 chin ups, 20 squat jumps, 20 bench dips, 10 wall balls

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :10 (warm-up)

300 free breathing every 5th stroke

2×200 free (75 fast/50 easy/75 fast), RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

500 free breathing every 5th stroke

4×200 free (75 fast/50 easy/75 fast) on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

30×50 easy swim (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

1000 free breathing every 5th stroke

5×200 free (75 fast/50 easy/75 fast) on the 3:00

200 easy swim (cool down)

=  3700