50 free

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 push ups, :40 bench dips, :40 wall balls, :40 lunges, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

50 choice, 100 choice, 50 choice, 200 choice, RI :20

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

8×50 easy swim on the 1:30 (warm-up)

50 free sprint, 100 free, 50 free sprint, 200 free, 50 free sprint, 300 free, 50 free sprint, RI :20

10×50 free pull on the 1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

50 fast free, 100 free, 50 fast free, 200 free, 50 fast free, 300 free, 50 fast free, 400 free, 50 fast free, 500 free, 50 fast free, RI :20

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

Excellent CHOICE

DRYLAND

Run (or walk) 3 miles,  20 sit ups, 20 crunches, :30 planks

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :30 (warm-up)

500 (odd 50s free/even 50s choice)

4×75 (25 choice kick/25 choice drill/25 choice), RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim (5 on the 1:10, 5 on the 1:00) (warm-up)

500 (odd 100s free/even 100s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

4×100 choice on the 2:30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

30×50 easy swim (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

1000 (odd 200s free/even 200s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

5×100 choice descending in time on the 1:45

200 easy swim (cool down)

= 3800

x25 IM kick

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 IM kick on the 1:00

5×100 IM, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 IM kick on the :50

8×75 IM order (25 kick/25 drill of choice/25 swim) on the 2:30

5×100 IM on the 2:30

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 IM kick on the :40

8×75 IM order (25 kick/25 drill of choice/25 swim) on the 1:30

5×200 IM on the 4:00

5×100 IM on the 1:45

200 easy swim (cool down)

= 3300

Choice/free/IM

BEGINNER WORKOUT:

6×50 easy swim on the 1:30 (warm-up)

10×25 choice kick on the :50

5×100 choice on the 2:45

5×100 free descending in time on the 2:30

10×25 easy swim on the :40 (cool down)

= 1800

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:15 (warm-up)

10×50 free on the :55

200 choice kick

5×100 (odd 100s IM/even 100s anything but free) on the 2:15

5×100 free descending in time on the 1:45

200 free pull

16×25 choice (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

10×50 free on the :50

10×50 free on the :45

200 choice kick

5×100 (odd 100s IM/even 100s reverse IM) on the 1:45

5×100 free descending in time on the 1:20

200 free pull

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

500 easy swim (cool down)

= 3900

RI :15

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 bench dips, :40 pull ups, :40 push ups, :40 wall balls, :40 burpees

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :15 (warm-up)

200 choice

4×100 free, RI :15

4×50 free sprint, RI 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

500 choice

5×100 free, RI :15

4×50 free sprint, RI :1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :50) (warm-up)

500 free kick

5×100 free on the 2:00

4×50 free, RI 1:00

4×50 free, RI 1:00

20×25 free kick on the :40

200 easy swim (cool down)

= 3100

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

Kick, rotation free drill, kick

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 pull ups, :40 broad jumps, :40 medicine ball chest passes, :40 lunges, :40 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

25 free kick, 50 rotation free drill, 25 free kick, RI :20

25 free kick, 50 rotation free drill, 25 free kick, RI :20

25 free kick, 50 rotation free drill, 25 free kick, RI :20

25 free kick, 50 rotation free drill, 25 free kick, RI :20

4×75 (25 choice kick/25 choice drill/25 choice) on the 2:30

300 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free pull

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

25 free kick, 50 rotation free drill, 25 free kick, RI :15

4×25 free sprint on the :30

200 easy free

4×25 free sprint on the :30

200 easy swim (cool down)

= 2900