DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:20

8×25 rotation free drill on the 1:00

4×100 free on the 2:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

16×25 free (odd 25s rotation free drill/even 25s free) on the :55

5×100 free best average time on the 2:00

300 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free (odd 25s rotation free drill/even 25s free) on the :40

10×100 free on the 1:20

10×100 IM on the 1:40

200 easy swim (cool down)

= 3700