DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

20×25 free on the :55

20×25 (odd 25s free/even 25s fly) on the :50

4×50 fly on the 2:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free on the :45

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

8×50 (odd 50s fly/even 50s free) on the 1:30

200 (50 dolphin kick fly drill/50 fly/50 dolphin kick fly drill/50 fly)

4×100 (odd 100s fly/even 100s free) on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free on the :30

20×25 (odd 25s one arm fly drill/even 25s fly) on the :30

10×50 (odd 50s fly/even 50s free) on the :55

400 (100 dolphin kick fly drill/100 fly/100 dolphin kick fly drill/100 fly)

10×100 fly on the 1:45

400 easy swim (cool down)

= 3800