DRYLAND

3 mile run (or walk)

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

4×50 free on the 2:00

4×50 free on the 1:40

4×50 free on the 1:20

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

6×50 free on the 1:30

6×50 free on the 1:15

6×50 free on the 1:00

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free pull on the :50

10×50 free on the :45

10×50 free on the :40

200 easy swim (cool down)

= 3200