20×25 free

DRYLAND

WARM-UP:

Jog 5 minutes

RUN:

Run (or walk) 2 miles, run up and down a set of stairs 5 times

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

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

10×50 free on the :55

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

100 fingertip drag free drill

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

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 3:00

200 easy free

5×100 free kick on the 2:00

200 easy swim (cool down)

= 3000

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Out of water push ups

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 push ups, :40 lunges, :40 sit ups, :40 bench dips, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

5×100 free on the 3:00

4×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 free on the 2:30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

400 free

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 free on the 1:45

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

4×200 free kick on the 4:00

300 easy swim (cool down)

= 3200

Been an S.O.B., right down to the letter

BEGINNER WORKOUT:

6×50 (25 easy rotation free drill/25 easy free) on the 1:45 (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the 1:15

4×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy free on the 1:30 (warm-up)

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

3×200 free kick, RI :15

6×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 4:00

250 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

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

20×25 (odds 25s free kick/even 25s free) on the :40

3×200 free pull on the 3:00

8×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 3:00

300 easy swim (cool down)

= 3000

Another S.O.B story

DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 4 times as fast as you can:

.25 mile run, 20 chin ups, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 (odd 25s rotation free drill/even 25s free) on the :50

4×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

200 choice

12×25 free kick, RI :10

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (25 rotation free drill/25 free) on the 1:40

8×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

16×25 free kick, RI :10

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 rotation free drill/25 free) on the 1:00

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

10×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

10×25 free kick on the :40

500 easy swim (cool down)

= 3000

S.O.B. story

DRYLAND

WARM-UP:

5 minute jog

RUN:

Run (or walk) 2 miles, run up and down stairs 5 times

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

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

10×50 free on the :55

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

100 fingertip drag free drill

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

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 3:00

200 easy free

5×100 free kick on the 2:00

200 easy swim (cool down)

= 3000

S.O.B.bing

BEGINNER WORKOUT:

6×50 free on the 1:30 (warm-up)

10×25 free kick on the :45

10×25 (odd 25s sprint/even 25s easy) on the :40

200 free

6×50 free (25 sprint/10 out of water push ups/25 sprint) on the 2:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

20×50 free (10 on the 1:00, 10 on the :55) (warm-up)

20×25 free (odd 25s sprint/even 25s easy) on the :40

6×75 free (50 sprint/10 out of water push ups/25 sprint) on the 2:00

50 easy free

200 free kick

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

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

10×50 free kick on the 1:10

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 2:00

100 easy free

300 free kick

200 easy swim (cool down)

= 3200

What a S.O.B.

S.O.B. = shortness of breath. 

75 S.O.B. (50 free/10 out of water push ups/25 free no breather) means that you will swim a 50 free, get out of the water and do 10 push ups on the deck and then swim a 25 free without breathing (if you can). 

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 S.O.B. (50 free/10 out of water push ups/25 free no breather) on the 5:00

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

6×100 (odd 100s back/even 100s free) on the 2:30

100 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

15×50 easy swim on the 1:00 (warm-up)

10×25 free kick on the :40

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

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

4×75 S.O.B. (50 free/10 out of water push ups/25 free no breather) on the 4:00

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :50, 10 on the :40) (warm-up)

20×25 free kick on the :40

12×75 (25 fly/25 back/25 breast) on the 1:30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 4:00

500 easy swim (cool down)

= 4000