DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise. 

:40 push ups, :40 broad jumps, :40 pull ups, :40 bench dips, :40 sit ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 dolphin kick on back drill, RI :20

200 back kick

8×100 (odd 100s back/even 100s free) on the 3:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 dolphin kick on back drill on the :45

400 back kick

8×100 (odd 100s back/even 100s free) on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 dolphin kick on back drill on the :30

500 back kick

10×100 (odd 100s back/even 100s free) on the 1:40

500 easy swim (cool down)

= 3000