Category Archives: Dryland

50 free

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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

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10 minute swim

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DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

10 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 10 minutes

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

20 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 20 minutes

ADVANCED WORKOUT:

500 easy swim (warm-up)

30 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 30 minutes

Free breathing every 5th stroke

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DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times.

20 push ups, 10 chin ups, 20 squat jumps, 20 bench dips, 10 wall balls

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :10 (warm-up)

300 free breathing every 5th stroke

2×200 free (75 fast/50 easy/75 fast), RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

500 free breathing every 5th stroke

4×200 free (75 fast/50 easy/75 fast) on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

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

1000 free breathing every 5th stroke

5×200 free (75 fast/50 easy/75 fast) on the 3:00

200 easy swim (cool down)

=  3700

PYRAMID of cans in the pale moonlight

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DRYLAND

WARM-UP:

5 minute jog

RUN:

Run .25 miles fast, 20 push ups, 20 sit ups, run .25 miles fast, 20 push ups, 20 sit ups, run .25 miles fast, 20 push ups, 20 sit ups, run .25 miles fast, 20 push ups, 20 sit ups

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

8×25 back kick, RI :15

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

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

12×25 back kick, RI :20

50 free, 100 free, 200 free, 300 free, 200 free, 100 free, 50 free, RI :15

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 back kick on the :30

100 free, 200 free, 300 free, 400 free, 500 free, 400 free, 300 free, 200 free, 100 free, RI :05

300 easy swim (cool down)

= 3800

FAST life

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DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 bench dips, :40 medicine ball chest passes, :40 wall balls

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s free kick/even 25s free) on the 1:00

2×100 fast free on the 3:00

4×50 fast free on the 2:00

8×25 fast free on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 (odd 25s free kick/even 25s free) on the :50

3×100 fast free on the 2:30

6×50 fast free on the 1:30

12×25 fast free on the :50

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 (odd 25s free kick/even 25s free) on the :45

5×100 fast free on the 1:40

10×50 fast free on the 1:00

20×25 fast free on the :45

500 easy swim (cool down)

= 3000

Excellent CHOICE

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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

400 IM kick

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DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 squat jumps, :40 bench dips, :40 lunges, :40 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

400 IM kick

8×100 IM, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

6×200 IM, RI :30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 IM kick

6×400 (odd 400s IM/even 400s free), RI :30

400 easy swim (cool down)

= 4000