I started working out in high school and continued on in college. I ran (track) in h.s. and started playing H20-polo - all the way through my undergrad years in college. My work out routine was set by our coaching staff in both h.s. and college. The routine included a good combination of working out in the pools, and outside the pool we ran and lifted (free weights and machines). We worked out twice a day during the season, and I know we were in the best shape of our lives. The routines the coaching staff taught us really kicked our asses into top condition.
Now - 30 years later, I've been doing pretty much the same kind of routine I was taught originally, with some modifications. I'm in great shape - thanks to good routines and habits I was taught back in the late 70's.