DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free kick on the 1:30

4×25 free sprint on the :50

4×50 free on the 1:20

4×25 free sprint on the :50

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free on the 1:00

4×25 free sprint on the :45

4×50 free on the 1:00

4×25 free sprint on the :45

3×200 free on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free on the :45

4×25 free sprint on the :30

4×50 free on the :45

4×25 free sprint on the :30

4×50 free on the :45

4×25 free sprint on the :30

4×50 free on the :45

4×25 free sprint on the :30

3×200 free pull on the 3:00

200 easy swim (cool down)

=2600