DRYLAND

2 mile jog, 2 miles fast run

SWIMMING

BEGINNER WORKOUT:

8×25 easy swim on the 1:00 (warm-up)

25 easy free, rest 10 seconds, 50 fast free, rest :10, 25 fast free on the 2:30

25 easy free, rest 10 seconds, 50 fast free, rest :10, 25 fast free on the 2:30

25 easy free, rest 10 seconds, 50 fast free, rest :10, 25 fast free on the 2:30

25 easy free, rest 10 seconds, 50 fast free, rest :10, 25 fast free on the 2:30

400 free kick

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 2:00

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 2:00

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 2:00

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 2:00

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 2:00

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 2:00

500 free kick

500 free pull

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

500 free kick

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 1:45

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 1:45

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 1:45

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 1:45

25 easy free, rest :10, 50 fast free, rest :10, 25 fast free on the 1:45

500 free

20×25 free (odd 25s easy/even 25s sprint) on the :30

500 free pull

500 easy swim (cool down)

= 4000