Young, Wild & FREE

BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :50 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

INTERMEDIATE WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :40 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

ADVANCED WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins if

you have them on the :30 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

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This is the final stretch! SPRINT!!

BEGINNER WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free build by 25, RI :20

4×50 free sprint, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

400 free kick

4×50 free build by 25, RI :20

8×50 free pull on the 1:00

4×50 free sprint on 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

400 free kick

12×50 free pull on the 1:00

8×50 reverse IM (25 choice drill/25 swim) on the 1:00

8×50 IM on the 1:10

200 easy swim (cool down)

= 3000

BUILDing blocks

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free kick

2×200 free on the 5:00

2×100 free on the 3:00

2×50 free on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

3×300 free on the 6:00

3×200 free on the 4:00

3×100 free on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free build

3×400 free on the 6:00

3×200 free on the 3:00

3×100 free on the 1:30

200 easy swim (cool down)

= 3300

Build

We hope you are all enjoying March Madness as much as we are!

Build = build up speed as you go for each increment (start off easy and build to a sprint).

Ex:  75 free build by 25 

Each 25 of the 75 would get faster.  The 1st 25 would be easy, the 2nd 25 would be fast and the 3rd 25 would be a sprint.

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 burpees, :40 planks, :40 push ups, :40 chin ups, :40 bench dips, :40 wall balls

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

6×50 free kick, RI :15

4×75 free build by 25 on the 2:30

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 free kick on the 2:00

8×75 free build by 25 on the 2:00

4×50 free sprint on the 1:30

200 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free kick on the 1:30

8×75 free build by 25 on the 2:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

10×100 free on the 1:30

200 easy swim (cool down)

= 3200