While in San Diego, I’ve been following P’s workout plan. He played water polo in college and was on the triathlon team in grad school, so he combines track and strength workouts that his coaches have given him. He does a lot of biking and sprints for cardio, and then full body workouts designed for swimmers.
Here’s an example of a full body workout we did! We warmed up with cardio (10-15 minutes on the bike when we were short on time or about an hour of cardio when we could) then completed this workout:
For the one-leg moves, balance on one leg while performing the exercise. Balancing forces you to use your core. The one arm cable lat pull-downs are basically this, except bending forward at the torso a bit more.
To complete the workout, finish with abs! We used an exercise ball to do a few sets of crunches, leg lifts, and planks.
To make it more difficult, try to rest for only 30 seconds between sets. It should only take around 30-45 minutes.
Try it out!