DRYLAND

Run (or walk) 2 miles, run up and down stairs 5 times

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

6×100 free on the 2:15

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

300 free (150 kick/150 pull)

3×200 free on the 4:00

3×100 free on the 2:00

3×50 free on the 1:00

10×25 free no breather on the :40

100 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

6×200 free on the 2:50

6×100 free on the 1:20

6×50 free on the :45

200 easy swim (cool down)

= 3500