Dryland videos can be found HERE.

DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Rest :30 between each exercise.

:30 squat jumps with medicine ball, :30 toe touches, :30 push ups, :30 depth jumps, :30 pull ups, :30 squat to presses

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

6×50 (25 fly kick/25 fly) on the 2:00

5×100 fly (50 one arm fly drill/50 fly) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 fly kick/25 fly) on the 1:40

5×100 (50 one arm fly drill/50 fly) on the 2:30

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

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 fly kick/25 fly) on the 1:15

5×100 (50 one arm fly drill/50 fly) on the 1:45

10×50 (odd 50s fly/even 50s free) on the :50

3×200 fly on the 4:00

400 easy swim (cool down)

= 3000