Dryland Circuit Sets: 5 Rest: 60 seconds between sets * 10 burpees * 10 jumping lunges * 10 flutter kick crunches * 30 second plank hold Stability Ball Crunches Sets: 3 Reps: 15 Start in a push-up position with your feet on a stability ball. Lift your thighs to your chest while pulling the stability ball toward you. Stop when your hips are bent at about 90 degrees and return to the starting position. Dead Bug with Stability Ball Sets: 3 Reps: 10 (each side) Start on your back with your arms straight in front of you and your legs in the air. Hold a stability ball between your arms and shins. Lower one arm to the ground while straightening the opposite leg. Stop when your arm and leg are straight and about an inch off the ground. Return them to the starting position and repeat on the other side. Rows Sets: 3 Reps: 20+ Hang off the pool ladder railings with your body straight and heels on the pool deck. Brace your core and make sure your neck is in line with your back. Pull yourself up until your chest is at least level with your elbows. Hold for a second and return to the starting position. References: https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/ https://www.active.com/triathlon/articles/7-training-workouts-to-improve-swimming-strength