Dryland videos can be found HERE.

DRYLAND

Run or walk 3 miles

ABS:

20 crunches, 20 toe touches with medicine ball, 20 hip raises, :30 flutter kick, :30 planks (on each side), 15 side crunches (on each side) 

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

5×200 free, RI :20

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

3×500 free on the 10:00

20×25 free kick on the :45

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

3×500 free descending in time on the 8:00

20×25 drill of choice on the :30

500 easy swim (cool down)

= 4500