Fast free or best average time

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×50 free (25 catch up free drill/25 kick) on the 2:00

500 fast free

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free (25 catch up free drill/25 kick) on the 1:30

2×500 fast free on the 10:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free (25 catch up free drill/25 kick) on the 1:00

3×500 free best average time on the 8:00

20×25 choice on the :30

200 easy swim (cool down)

= 3200

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FREE best average time

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:20

8×25 rotation free drill on the 1:00

4×100 free on the 2:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

16×25 free (odd 25s rotation free drill/even 25s free) on the :55

5×100 free best average time on the 2:00

300 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free (odd 25s rotation free drill/even 25s free) on the :40

10×100 free on the 1:20

10×100 IM on the 1:40

200 easy swim (cool down)

= 3700

No DISTANCE left to run

Not sure how to do the dryland exercises?  Go HERE to see how they’re done.

DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 2 times:

20 broad jumps, 10 push ups, 15 squat jumps, 10 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the :50

2×500 free on the 12:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy free, 500 easy free kick (warm-up)

8×25 free kick on the :45

4×500 free descending in time on the 11:00

200 easy swim (cool down)

= 3400

ADVANCED WORKOUT:

500 easy free, 500 easy free kick, 500 easy free pull (warm-up)

8×25 free kick on the :30

4×500 free descending in time on the 7:30

4×200 free best average time on the 3:00

3×100 free kick on the 2:00

200 easy swim (cool down)

= 5000

Running FREE

BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 free (odd 25s fingertip free drill/even 25s sprint) on the :50

8×50 free best average time on the 2:00

16×25 free kick on the :50

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

20×25 free (odd 25s fingertip free drill/even 25s sprint) on the :45

4×50 fast free on the 1:30

4×50 fast free on the 1:30

4×50 fast free on the 1:30

4×50 fast free on the 1:30

20×25 free kick on the :40

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

400 easy swim (warm-up)

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

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

3×100 free on the 1:15

20×25 free kick on the :30

10×50 free pull on the :50

200 easy swim (cool down)

= 3200

FREE loaders

BEGINNER WORKOUT:

200 easy swim (warm-up)

5×200 free on the 4:30

8×25 free (odd 25s sprint/even 25s easy) on the :50

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×400 free on the 8:00

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

100 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

2×1000 free negative split by 500 on the 14:00

2×500 free best average time on the 7:00

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

200 easy swim (cool down)

= 4200

Neither time nor DISTANCE

BEGINNER WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

3×300 free descending in time, RI :30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

3×200 free pull on the 4:00

5×300 free descending in time on the 5:30

400 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

800 easy swim (warm-up)

600 free kick, 400 free pull, 200 choice, RI :30

5×300 free descending in time on the 4:30

5×200 free best average time on the 2:45

500 easy swim (cool down)

= 5000

Negative split

BEGINNER WORKOUT:

300 easy swim (warm-up)

2×500 free, RI :30

2×300 free, RI :20

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

1000 free, 800 free, 400 free, RI :20

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

2×1000 free negative split by 500 (the 2nd 500 of each 1000 should be faster than the first 500) on the 14:00

2×500 free descending in time on the 7:00

5×200 free best average time on the 2:50

500 easy swim (cool down)

= 5000