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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