x400

DRYLAND

Run (or walk) 2 miles, 20 sit ups, 20 push ups, 20 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy free, 200 easy free kick, 200 easy freeĀ (warm-up)

3×400 free, RI :15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 200 easy free kick, 200 easy free (warm-up)

4×400 free descending in time on the 8:00

4×200 free descending in time on the 4:00

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

300 easy free, 300 easy free kick, 300 easy free (warm-up)

4×400 free descending in time on the 6:00

4×200 free descending in time on the 3:00

4×100 free descending in time on the 1:30

300 easy swim (cool down)

= 4000

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