The truth will set you FREE

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

400 IM kick

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :30

4×50 easy swim, RI :30 (warm-up)

400 IM kick

25 free sprint, 50 free kick, 25 free sprint, RI :10

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20 (warm-up)

400 IM kick

4×100 (25 free sprint, 50 free kick, 25 free sprint) on the 3:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

400 IM kick

5×100 (25 free sprint, 50 free kick, 50 free sprint) on the 2:00

500 easy swim (cool down)

= 2700

SPRINT to the finish

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×25 free (odd 25s sprint/even 25s easy) on the 1:00

4×50 free sprint on the 3:00

2×100 free sprint on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

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

8×50 free sprint on the 2:00

4×100 free on the 4:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

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

10×50 free sprint on the 1:30

5×100 free sprint on the 3:00

200 easy swim (cool down)

= 2700

Descending in time for #1-4 and again for #5-8

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

x25 dolphin kick on back drill

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise. 

:40 push ups, :40 broad jumps, :40 pull ups, :40 bench dips, :40 sit ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 dolphin kick on back drill, RI :20

200 back kick

8×100 (odd 100s back/even 100s free) on the 3:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 dolphin kick on back drill on the :45

400 back kick

8×100 (odd 100s back/even 100s free) on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 dolphin kick on back drill on the :30

500 back kick

10×100 (odd 100s back/even 100s free) on the 1:40

500 easy swim (cool down)

= 3000

5×100 choice descending in time

I promise that we will get caught up:)

DRYLAND

Run (or walk) 2 miles, 20 push ups, 10 chin ups, 20 bench dips, 20 squat jumps

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:10

5×100 choice descending in time on the 3:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

8×50 (odd 50s easy free/even 50s easy choice) on the 1:30 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:00

5×100 choice descending in time on the 2:00

5×100 choice descending in time on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :45) (warm-up)

20×25 free kick on the :40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

200 easy swim (cool down)

= 3700

Kick/catch up free drill/free

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free), RI :20

10×50 free kick on the 2:00

6×50 free sprint on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

10×50 free kick on the 1:30

4×50 free sprint on the 1:15

4×50 free sprint on the 1:15

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:20

10×50 free kick 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

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 2800