DRYLAND

RUN:

5 minute easy jog, 20 minute fast run, 5 minute easy jog

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 fly (odd 25s kick/even 25s 2/1 fly drill) on the 1:00

10×25 fly on the 1:00

10×50 (odd 50s fly/even 50s free) on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 fly (even 25s kick/odd 25s 2/1 fly drill) on the :50

16×25 fly on the :50

10×50 (50 fly/50 fly/50 free/50 fly/50 fly/50 free/50 fly/50 fly/50 free/50 fly) on the 1:20

300 dolphin kick on back

4×100 (odd 100s fly/even 100s free) on the 2:15

100 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free pull

16×25 fly (odd 25s kick/even 25s 2/1 fly drill) on the :30

16×25 fly on the :30

10×50 (odd 50s fly/even 50 free) on the 1:00

400 dolphin kick on back

6×100 (odd 100s fly/even 100s free) on the 1:30

200 easy swim (cool down)

= 3500