4×50 free sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free kick, RI :20

4×50 free sprint, RI :40

4×50 free sprint, RI :40

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :45

4×50 free sprint, RI :40

4×50 free sprint, RI :40

4×50 free sprint, RI :40

6×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free kick 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

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

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Kick, pull, drill, IM, free

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, RI :20

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, RI :20

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

500 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 500 free, 400 IM, 300 rotation free drill, 200 free pull, 100 free kick, RI :20

200 easy swim (cool down)

= 3700

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

Sleep come FREE me

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

4×100 free descending in time, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

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

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free kick

10×50 free pull on the :50

3×100 free descending in time on the 1:30

5×200 (odd 200s free/even 200s IM) on the 3:30

200 easy swim (cool down)

= 3200

Free kick sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

200 free kick

10×50 free on the 1:30

8×25 free kick sprint, RI :20

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

10×100 free on the 2:10

12×25 free kick sprint on the 1:00

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

15×100 free on the 1:20

20×25 free kick sprint on the :45

500 easy swim (cool down)

= 4000

x200 pull

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×200 free pull, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×200 free pull, RI :15

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×200 free pull on the 2:45

10×100 free on the 1:30

200 easy swim (cool down)

= 3200

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