DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

6×50 (25 easy choice/25 easy free) on the 2:00 (warm-up)

100 IM kick

4×25 fly on the 1:00

4×25 back on 1:00

4×25 breast on the 1:00

4×25 free on the 1:00

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

10×50 (25 easy choice/25 easy free) on the 1:30 (warm-up)

200 IM kick

4×25 fly on the :45

4×25 back on the :45

4×25 breast on the :45

4×25 free on the :45

4×25 fly kick on the :50

4×25 back kick on the :50

4×25 breast kick on the :50

4×25 free kick on the :50

3×100 IM descending in time on the 2:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 (25 easy choice/25 easy free) on the 1:00 (warm-up)

400 IM kick

4×50 fly on the 1:00

4×50 back on the 1:00

4×50 breast on the 1:00

4×50 free on the 1:00

4×25 fly kick on the :30

4×25 back kick on the :30

4×25 breast kick on the :30

4×25 free kick on the :30

4×100 IM descending in time on the 1:45

200 easy swim (cool down)

= 3200