Gotta Get The Groove Back

So here it goes. I have been swimming competitively since i was 6 years-old. I swam all day every day and I was very good at my young age. I unfortunately plateaued in high school but then recovered to get some of my best times. Unfortunately I was diving competitively for fun and blew out my knee which put me on the sidelines basically until now. There went that college scholarship I was looking forward to. I've coached and I've done some open water and pool training, but I need to get back into the groove of actually working out. I unfortunately don't have access to a pool right now, so i was wondering if those of you who are in shape ('cause i definitely am not) could give me some dry land workouts before i can get into the pool; so my lungs don't blow up and my legs fall off, that sort of thing... Any positive motivation or feedback is greatly appreciated!