Duty FREE

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

8×50 easy swim on the 2:00 (warm-up)

4×200 free kick, RI :15

4×50 free sprint, RI :30

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:10 (warm-up)

5×200 free kick, RI :15

6×50 free sprint, RI :20

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

5×200 free kick on the 4:00

10×50 free pull on the :50

5×200 free on the 3:00

200 easy swim (cool down)

= 3200

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