DRYLAND

WARM-UP:

Jog 5 minutes

RUN:

Run (or walk) 2 miles, run up and down a set of stairs 5 times

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the :45

10×50 free on the :55

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

100 fingertip drag free drill

20×25 free (odd 25s sprint/even 25s easy) on the :30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 3:00

200 easy free

5×100 free kick on the 2:00

200 easy swim (cool down)

= 3000