Dryland videos can be found HERE.

DRYLAND

WARM-UP:

5 minute jog, 20 burpees

CIRCUIT:

Repeat 2 times:

20 push ups, 20 bench dips, 20 squat jumps, 20 broad jumps, 20 medicine ball chest passes

ABS:

20 sit ups, 20 crunches, 20 side crunches (10 on each side), 20 banana crunches, 20 toe touches

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 breast (25 kick/25 scull breast drill/25 kick), RI :30

4×75 (25 breast/25 breast kick/25 breast), RI :20

4×50 breast sprint on the 2:00

4×50 breast sprint on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

8×75 breast (25 kick/25 scull breast drill/25 kick) on the 1:30

8×75 (25 breast/25 breast kick/25 breast) on the 1:20

4×50 breast sprint on the 1:30

4×50 breast sprint on the 1:30

10×50 (odd 50s breast/even 50s free) on the 1:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

400 easy swim (warm-up)

16×75 (odd 75s – 25 breast kick/25 scull breast drill/25 breast kick, even 75s – 25 breast/25 breast kick/25 breast) on the 1:10

4×50 breast sprint on the 1:00

4×50 breast sprint on the 1:00

2×50 (odd 50 breast/even 50 free) on the 1:00

2×100 (odd 100 breast/even 100 free) on the 1:40

2×200 (odd 100 breast/even 100 free) on the 3:10

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

200 easy swim (cool down)

= 3400