DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free, 200 free, 400 free, 200 free, 100 free, RI :15

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

200 free, 400 free, 800 free, 400 free, 200 free, RI :15

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

200 free negative split, 400 free negative split, 800 free negative split, 800 free negative split, 400 free negative split, 200 free negative split, RI :15

200 easy swim (cool down)

= 4000