DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

2×200 free kick, RI :20

2×400 free, RI :15

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

800 easy swim (warm-up)

400 free kick

3×200 free pull on the 4:00

2×500 free negative split by 100 on the 8:30

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×200 free pull on the 2:45

4×500 free negative split by 100 on the 7:00

20×25 (odd 25s free kick/even 25s free) on the :40

200 easy swim (cool down)

= 5000