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DRYLAND

Run (or walk) 2 miles

Run up and down stairs for 5 minutes

ABS:

20 sit ups, :30 flutter kicks, 20 banana crunches, :30 planks

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 2:00

8×50 (25 breast/25 free) on the 1:30

3×100 fast breast on the 3:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

8×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 1:30

400 breast kick

8×50 (25 breast/25 free) on the 1:15

4×100 fast breast on the 2:30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

400 easy free, 200 easy breast, 200 easy free (warm-up)

12×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 1:15

10×50 (25 breast/25 free) on the 1:00

400 breast kick

5×100 fast breast on the 2:00

400 easy swim (cool down)

= 3500