Not sure how to do a dryland exercise?  Go HERE.

DRYLAND

WARM-UP:

5 minute jog

ABS:

Repeat 2 times:

20 sit ups, 20 banana crunches, :30 planks, :30 side planks (each side), :30 flutter kicks, 20 side crunches

CIRCUIT:

Repeat 2 times:

20 push ups, 20 bench dips, 20 box jumps, 10 chin ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

10×50 free kick on the 1:40

20×25 free kick (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

200 easy choice, 200 easy free (warm-up)

500 free kick

10×50 free pull on the 1:00

10×50 free kick on the 1:20

20×25 free kick (odd 25s sprint/even 25s easy) on the :50

400 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free kick on the 1:00

20×25 free kick (odd 25s sprint/even 25s easy) on the :30

10×50 free pull on the :45

5×100 free kick descending in time on the 1:40

500 easy swim (cool down)

= 3500