Young, Wild & FREE

BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :50 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

INTERMEDIATE WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :40 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

ADVANCED WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins if

you have them on the :30 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

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I Go BACK

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s back drill, even 25s back) on the :30

12×25 back kick on the :40

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×50 back, RI:15

12×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2350

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

16×25 (odd 25s back drill, even 25s back) on the :30

16×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×75 back, RI:15

16×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2775

ADVANCED WORKOUT:

200 easy swim (warm-up)

20×25 (odd 25s back drill, even 25s back) on the :30

20×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×100 back, RI:15

20×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 3200

Underwater travel/free

DRYLAND

Run (or walk) 3 miles, 20 sit ups, 3x:30 planks, 20 banana crunches, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 underwater travel/25 free) on the 3:00

6×100 free breathing every 5th stroke, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 underwater travel/25 free) on the 2:00

10×100 free breathing every 5th stroke on the 2:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 underwater travel/25 free) on the 1:15

10×100 free breathing every 5th stroke on the 1:45

5×200 free pull on the 2:45

200 easy swim (cool down)

= 3200

Dryland, free and back

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:30 bird dogs, :30 body squats, :30 russian twists, :30 x jumps

SWIMMING

BEGINNER WORKOUT:

5×50 easy swim on the 2:00 (warm-up)

5×50 free on the 1:30

10×25 dolphin kick on back drill on the 1:00

10×25 back sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s free/even 50s back) on the 1:30

20×25 (odd 25s back kick/even 25s back sprint) on the 1:00

10×50 (odd 50s double arm back drill/even 50s back) on the 1:30

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick with fins

10×50 free pull on the :50

20×25 (odd 25s underwater travel with fins/even 25s dolphin kick on back drill) on the :30

10×50 free pull on the :45

200 fast free, rest :30, 50 easy free, 200 fast free

250 easy swim (cool down)

= 3200

Free, kick, free, pull

DRYLAND

WARM-UP:

5 minute jog, 20 burpees

STRENGTH TRAINING:

10 push ups, 20 crunches, 10 bench dips, 20 banana crunches

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free on the 1:30

8×25 free kick on the 1:15

3×100 free on the 2:30

3×100 on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

6×50 free on the 1:00

16×25 free kick on the :45

5×100 free on the 2:00

5×100 free on the 1:30

3×200 free pull on the 3:00

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free on the :45

20×25 free kick on the :30

5×100 free on the 1:30

5×100 free on the 1:15

5×200 free pull on the 3:00

20×25 (odd 25s underwater travel/even 25s back) on the :30

400 easy swim (cool down)

= 4400

Free and back

BEGINNER WORKOUT:

5×50 easy swim on the 2:00 (warm-up)

5×50 free on the 1:30

10×25 back kick on the 1:00

10×25 back sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (25 free/25 back) on the 1:30

20×25 (odd 25s back kick/even 25s back sprint) on the 1:00

10×50 (25 double arm back drill/25 back) on the 1:30

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick with fins

10×50 free pull on the :50

20×25 (odd 25s underwater travel with fins/even 25s back kick) on the :30

10×50 free pull on the :45

200 fast free, rest :30, 50 easy free, 200 fast free

250 easy swim (cool down)

= 3200

IM sprint/drill

 DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 lunges, :40 push ups, :40 flutter kicks, :40 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free pull on the 1:30

8×25 (odd 25s underwater travel/even 25s back kick) on the 1:10

4×25 (odd 25s fly sprint/even 25s one arm fly drill) on the 1:30

4×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the 1:30

4×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the 1:30

4×25 (odd 25s free sprint/even 25s catch up free drill) on the 1:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

6×50 free pull on the 1:10

12×25 (odd 25s underwater travel/even 25s back kick) on the 1:00

6×25 (odd 25s fly sprint/even 25s one arm fly drill) on the 1:00

6×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the 1:00

6×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the 1:00

6×25 (odd 25s free sprint/even 25s catch up free drill) on the 1:00

200 free pull

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :50

20×25 (odd 25s underwater travel/even 25s back kick) on the :30

8×25 (odd 25s fly sprint/even 25s one arm fly drill) on the :40

8×25 (odd 25s back sprint/even 25s dolphin kick on back drill) on the :40

8×25 (odd 25s breast sprint/even 25s 2/1 breast drill) on the :40

8×25 (odd 25s free sprint/even 25s catch up free drill) on the :40

3×200 free pull, RI :10

100 easy swim (cool down)

= 3000