DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free, RI :30

200 free kick

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free, RI :20

400 free kick

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

3×100 free on the 1:30

3×1000, RI :30

200 easy swim (cool down)

= 5500