What goes up, must come down

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DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

50 free, 100 free, 200 free, 400 free, RI :15

150 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

50 free, 100 free, 200 free, 400 free, 200 free, 100 free, 50 free, RI :15

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

50 free, 100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, 50 free, RI :15

400 easy swim (cool down)

= 3700

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