Want to see how to do dryland?  Go HERE for the videos.

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 4 times:

Run up and down stairs 4 times, 20 push ups, 20 sit ups and 20 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

200 free kick

3×400 free descending in time on the 9:00

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free pull

400 free kick

400 free

4×500 free on the 10:00

200 easy swim (cool down)

= 3800

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free pull

500 free kick

500 free

3×1000 free descending in time on the 13:00

200 easy swim (cool down)

= 5200