Dryland videos can be seen HERE.

DRYLAND

Run (or walk) 2 miles

Run up and down stairs for 5 minutes 

ABS:

2 sets of:

20 sit ups, 20 crunches, :40 planks

SWIMMING

BEGINNER WORKOUT:

6×50 easy free on the 2:00 (warm-up)

10×25 free kick on the :55

10×25 free rotation drill on the :50

10×50 free on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

8×50 easy free on the 1:30 (warm-up)

20×25 free (odd 25s kick/even 25s free rotation drill) on the :45

10×50 free on the 1:00

5×100 free on the 2:00

100 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy free on the :50 (warm-up)

20×25 free (odd 25s kick/even 25s free rotation drill) on the :30

10×50 free pull on the :45

5×100 free on the 1:30

5×100 free on the 1:20

5×100 free on the 1:15

400 easy swim (cool down)

= 3400