DRYLAND

WARM-UP:

5 minute jog

RUNNING/STRENGTH TRAINING:

Repeat 4 times:

Run .25 miles, 20 push ups, 20 sit ups, 1:00 rest

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

8×25 free kick on the 1:00

4×50 free kick on the 2:00

4×100 free descending in time on the 3:00

300 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

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

6×50 choice on the 1:45

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×100 free on the 1:40

10×100 free on the 1:30

10×100 free on the 1:20

200 easy swim (cool down)

= 4700