DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

6×50 free, RI :10

8×25 (odd 25s free/even 25s breast) on the 1:00

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 2:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

8×50 free on the 1:00

12×25 (odd 25s free/even 25s breast) on the :45

4×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 1:30

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free on the :45

20×25 (odd 25s free/even 25s breast) on the :30

8×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly, 25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly) on the 1:00

100 easy swim (cool down)

= 3000