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

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PYRAMID of cans in the pale moonlight

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

Negative split pyramid

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free, 200 free, 400 free, 200 free, 100 free, RI :15

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

200 free, 400 free, 800 free, 400 free, 200 free, RI :15

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

200 free negative split, 400 free negative split, 800 free negative split, 800 free negative split, 400 free negative split, 200 free negative split, RI :15

200 easy swim (cool down)

= 4000

The PYRAMID of success

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

400 free, 800 free, 400 free, RI :10

200 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

1000 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

400 free, 800 free, 400 free, RI :10

200 free, 400 free, 200 free, RI :30

200 easy swim (cool down)

= 4800

What goes up, must come down

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

50 free, 100 free, 200 free, 400 free, RI :15

150 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

50 free, 100 free, 200 free, 400 free, 200 free, 100 free, 50 free, RI :15

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

50 free, 100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, 50 free, RI :15

400 easy swim (cool down)

= 3700

Free, kick, pyramid

BEGINNER WORKOUT:

200 easy swim (warm-up)

25 free, 50 free, 75 free, 100 free, 75 free, 50 free, 25 free, RI :15

25 free kick, 50 free kick, 75 free kick, 100 free kick, 75 free kick, 50 free kick, 25 free kick, RI :15

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

50 free, 100 free, 200 free, 400 free, 200 free, 100 free, 50 free, RI :10

100 free kick, 200 free kick, 300 free kick, 200 free kick, 100 free kick, RI :10

100 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

1000 easy swim (warm-up)

100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, RI :10

5×100 free kick on the 1:45

300 easy swim (cool down)

= 4000

food PYRAMID

BEGINNER WORKOUT:

300 easy swim (warm-up)\

50 choice, 100 choice, 150 choice, 200 choice, 150 choice, 100 choice, 50 choice, RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

50 free kick, 100 free pull, 150 free, 200 free kick, 150 free pull, 100 free, 50 free kick, RI :15

8×100 free descending in time for #1-4 and again for #5-8 on the 2:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

50 free kick, 100 free pull, 150 free, 200 free kick, 400 free pull, 200 free, 150 free kick, 100 free pull, 50 free, RI :10

5×200 free pull on the 3:00

10×100 free descending in time for #1-5 and again for #6-10 on the 1:20

300 easy swim (cool down)

= 4200