DRYLAND

Run 1 mile easy

Repeat 4 times:

Run .25 miles fast, .25 miles easy 

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

5×100 free kick on the 3:00

5×100 free descending in time on the 2:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 free kick on the 2:30

5×100 free descending in time on the 1:50

5×100 free pull on the 2:00

100 easy free

4×75 free (25 easy/25 sprint/25 easy) on the 1:30

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 free kick on the 1:40

10×100 free descending in time for #1-5 and again for #6-10 on the 1:30

5×100 free pull on the 1:30

8×75 free (25 easy/25 sprint/25 easy) on the 1:00

400 easy swim (cool down)

= 3500