DRYLAND
WARM-UP:
5 minute jog
RUN:
Run (or walk) 2 miles, run up and down stairs 5 times
SWIMMING
BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free kick
200 free pull
20×25 free (odd 25s sprint/even 25s easy) on the 1:00
200 easy swim (cool down)
= 1300
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
200 free kick
200 free pull
20×25 free (odd 25s sprint/even 25s easy) on the :45
10×50 free on the :55
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
200 free kick
200 free pull
20×25 free (odd 25s sprint/even 25s easy) on the :30
8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 3:00
200 easy free
5×100 free kick on the 2:00
200 easy swim (cool down)
= 3000
My Daily Swim 