DRYLAND

3 mile run (or walk)

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 breast kick

12×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:20

3×100 breast descending in time on the 4:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 breast kick

16×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:00

4×100 breast descending in time on the 2:30

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 breast kick

20×25 (odd 25s 2/1 breast drill/even 25s breast) on the :40

5×100 breast descending in time on the 2:00

10×50 free on the :45

500 easy swim (cool down)

= 3000