Not sure how to do the dryland exercises?  Go HERE to see how they’re done.

DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 2 times:

20 broad jumps, 10 push ups, 15 squat jumps, 10 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the :50

2×500 free on the 12:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy free, 500 easy free kick (warm-up)

8×25 free kick on the :45

4×500 free descending in time on the 11:00

200 easy swim (cool down)

= 3400

ADVANCED WORKOUT:

500 easy free, 500 easy free kick, 500 easy free pull (warm-up)

8×25 free kick on the :30

4×500 free descending in time on the 7:30

4×200 free best average time on the 3:00

3×100 free kick on the 2:00

200 easy swim (cool down)

= 5000