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
