Dryland videos can be found HERE.

DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 3 times:

Rest :30 between each exercise.

:30 push ups, :30 bench dips, :30 pull ups, :30 wall balls

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s back/even 50s free) on the 2:00

10×25 back kick on the 1:00

10×25 back on the :50

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (odd 50s back/even 50s free) on the 1:30

4×25 back sprint on the :45

20×25 (odd 25s back kick/even 25s back) on the :45

5×100 free on the 2:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

16×25 back sprint on the :40

6×100 free on the 1:10

4×200 back on the 4:00

200 easy swim (cool down)

= 3000