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