Whenever I can't go to the pool I still want to workout at home (I don't have weight machines or anything like that). I want my workouts to be just as efficient and I want to get just as much training as I would in the pool (I know this is hard). What are some *dryland workouts* I should do to get in shape (ie abs, etc).

Also whenever I swim my **back gets very stiff **when I'm done and I get many knots (that hurt). While I am swimming I feel fine but then the next day my back is tense and all I want is massages. Also after swimming my **jaw gets stiff** and hurts. Am I doing something to cause this?