Dryland videos can be seen HERE.

DRYLAND

WARM-UP:

5 minute jog, 10 body weight squats, 10 burpees

CIRCUIT:

2 sets of:

Rest :20 between each exercise.

:40 wall balls, :40 bench dips, :40 squat jumps, :40 pull ups, :40 lunges, :40 medicine ball chest passes

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

6×50 free pull on the 1:30

2×500 free, RI :30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

3×500 free on the 9:00

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

200 free, 400 free, 800 free, 1000 free, RI :15

500 easy swim (cool down)

= 4400