Running BACK

DRYLAND

WARM-UP:
.5 mile jog

RUN:

Repeat 4 times:

.25 miles fast run, .25 miles jog

COOL-DOWN:

.5 mile jog

SWIMMING

BEGINNER WORKOUT:

5×50 easy free 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 dolphin kick on 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

Hypoxic

Hypoxic = a shortage of oxygen, so for our purposes = breath control

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

4×50 free taking only 5 breaths per 50 on the 2:00

8×25 free taking only 3 breaths per 25 on the 1:00

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free pull

400 free kick

4×100 free breathing every 5 strokes on the 2:30

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free pull

500 free kick

10×50 free taking only 4 breaths

20×25 free (odd 25s no breather/even 25s easy) on the :30

4×50 free pull on the 1:00

4×50 (25 underwater travel no breather with fins/25 free sprint taking only 1 breath) on the 1:30

200 easy swim (cool down)

= 3100

150s or 200s

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick

100 free pull

4×150 choice (50 sprint/50 easy/50 fast) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

300 free kick

100 free pull

5×200 free descending in time on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

5×200 (odd 200s free/even 200s IM) on the 3:00

50 easy free

200 underwater travel

50 easy free

4×25 free sprint on the :30

100 easy swim (cool down)

= 3000

Shoo FLY

 DRYLAND

 Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

20×25 underwater travel on the :55

20×25 (odd 25s free/even 25s fly) on the :50

4×50 fly on the 2:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 underwater travel on the :45

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

8×50 (odd 50s fly/even 50s free) on the 1:30

200 (50 dolphin kick fly drill/50 fly/50 dolphin kick fly drill/50 fly)

4×100 (odd 100s fly/even 100s free) on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 underwater travel on the :30

20×25 (odd 25s one arm fly drill/even 25s fly) on the :30

10×50 (odd 50s fly/even 50s free) on the :55

400 (100 dolphin kick fly drill/100 fly/100 dolphin kick fly drill/100 fly)

10×100 fly on the 1:45

400 easy swim (cool down)

= 3800

FLY me to the moon

BEGINNER WORKOUT:

6×50 easy free on the 1:30 (warm-up)

10×25 fly kick on the 1:00

10×25 one arm fly drill on the 1:00

20×25 (odd 25s fly/even 25s free) on the :50

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

10×50 easy free on the 1:10 (warm-up)

20×25 fly (odd 25s kick/even 25s one arm fly drill) on the :50

4×50 fly on the 1:15

4×50 fly on the 1:15

10×50 free pull on the 1:00

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 fly (odd 25s kick/even 25s one arm fly drill) on the :45

4×50 fly on the 1:00

2×100 fly on the 2:00

200 fly on the 4:00

4×50 fly on the 1:00

2×100 fly on the 2:00

200 fly on the 4:00

20×25 underwater travel on the :40

300 easy swim (cool down)

= 3000

Dryland + Swimming (Day 1)

Not sure how to do the dryland activities?  Click on the DRYLAND/STRENGTH TRAINING tab or click HERE.

DRYLAND

WARM-UP:

5 minute jog, 10 body squats

CIRCUIT:

Rest :30 (30 seconds) between each exercise:

:30 burpees, :30 push ups, :30 wall ball, :30 banana crunch, :30 bench dips, :30 broad  jumps

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 IM order on the :50

4×25 IM order on the :50

4×25 IM order on the :50

4×25 IM order on the :50

2×100 IM on the 2:30

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

200 easy free/200 easy choice (warm-up)

400 IM kick

8×50 IM order (25 drill of choice/25 swim) on the 1:30

8×75 (25 fly/25 back/25 breast) on the 1:30

4×100 IM descending in time on the 2:00

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free/200 easy choice (warm-up)

400 IM kick

10×50 free pull on the :45

12×50 IM order (25 drill of choice/25 swim) on the 1:00

10×100 (odd 100s IM/even 100s alternate IM) on the 1:50

20×25 underwater travel on the :30

200 easy swim (cool down)

= 3600

FREE will

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

20×25 underwater travel on the :45

4×100 free descending in time on the 2:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

200 free kick

20×25 underwater travel on the :40

4×100 free descending in time on the 2:00

4×100 free descending in time on the 2:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free kick

20×25 free kick on the :30

4×200 free descending in time on the 3:40

4×200 free descending in time on the 3:40

200 easy swim (cool down)

= 3500