DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 free kick, RI :10

3×200 free descending in time on the 5:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free kick on the 1:30

12×25 dolphin kick on back drill on the :40

4×200 (odd 200s back/even 200s free) on the 4:10

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 dolphin kick on back drill on the 1:15

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

6×200 (odd 200s back/even 200s free) on the 3:45

300 easy swim (cool down)

= 3000