200, 100, 50 free

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

300 free kick

200 free, 100 free, 50 free, RI :15

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

200 free, 100 free, 50 free, RI :10

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

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

200 easy swim (cool down)

= 4500

My Daily Swim