DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 push ups, :40 sit ups, :40 bench dips, :40 lunges

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free, RI :20

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the 1:00

200 free kick

3×200 free on the 4:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the :55

200 free kick

400 free

12×50 free pull descending in time for #1-4, #5-8 and #9-12 on the :50

400 free kick

400 IM (50 fly kick/50 fly/50 back kick/50 back/50 breast kick/50 breast/50 free kick/50 free)

200 easy swim (cool down)

= 3000