Dryland videos can be found HERE.

DRYLAND

WARM-UP:

5 minute jog, 20 body squats

ABS:

20 sit ups, 20 banana crunches, 20 side crunches, :30 plank, :30 side plank (on each side)

CIRCUIT:

2 sets of:

15 squat jumps, 15 depth jumps, 15 box jumps, 15 push ups

SWIMMING

BEGINNER WORKOUT:

10×50 (odd 50s free/even 50s choice) (warm-up)

20×25 free kick on the :55

3×100 back, RI :20

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 free, 200 choice (warm-up)

20×25 choice kick on the :45

4×50 choice on the 1:00

4×50 choice on the 1:00

4×50 choice on the 1:00

4×50 choice on the 1:00

3×100 back on the 2:00

500 easy swim (cool down)

=2500

ADVANCED WORKOUT:

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

20×25 free kick on the :30

5×200 choice on the 3:00

5×100 back descending in time on the 1:30

500 easy swim (cool down)

= 4000