DRYLAND

WARM-UP:
.5 mile jog

RUN:

Repeat 4 times:

.25 miles fast run, .25 miles jog

COOL-DOWN:

.5 mile jog

SWIMMING

BEGINNER WORKOUT:

5×50 easy free on the 2:00 (warm-up)

5×50 free on the 1:30

10×25 dolphin kick on back drill on the 1:00

10×25 back sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s free/even 50s back) on the 1:30

20×25 (odd 25s back kick/even 25s back sprint) on the 1:00

10×50 (odd 50s dolphin kick on back drill/even 50s back) on the 1:30

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick with fins

10×50 free pull on the :50

20×25 (odd 25s back with fins/even 25s dolphin kick on back drill with fins) on the :30

10×50 free pull on the :45

200 fast free, rest :30, 50 easy free, 200 fast free

250 easy swim (cool down)

= 3200