DRYLAND

WARM-UP

5 minute jog

CIRCUIT:

Repeat 3 times:

20 push ups, 6 pull ups, 20 sit ups, 20 lunges, 20 burpees

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick sprint on the :55

8×25 free sprint on the 1:00

8×50 free descending in time for #1-4 and again for #5-8 on the 1:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick (odd 25s sprint/even 25s easy) on the :40

16×25 free (odd 25s sprint/even 25s easy) on the :40

400 free pull

8×50 free descending in time for #1-4 and again for #5-8 on the 1:10

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick (odd 25s sprint/even 25s easy) on the :30

20×25 free (odd 25s sprint/even 25s easy) on the :30

500 free pull

10×50 free descending in time for #1-5 and again for #6-10 on the :50

200 free kick

300 easy swim (cool down)

= 3000