DRYLAND

WARM-UP:

5 minute jog

RUN:

Repeat 4 times:

Run .25 miles fast, jog .25 miles easy

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 fly (odd 25s kick/even 25s dolphin kick fly drill) on the :55

10×25 fly on the :50

4×50 fly on the 1:30

4×50 free on the 1:30

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

20×50 easy swim (10 on the :55, 10 on the :45) (warm-up)

20×25 fly (odd 25s kick/even 25s dolphin kick fly drill) on the :45

10×50 (odd 50s fly/even 50s free) on the 1:20

300 free pull

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

30×50 easy swim (10 on the :55, 10 on the :50, 10 on the :45) (warm-up)

20×25 fly (odd 25s kick/even 25s dolphin kick fly drill) on the :30

10×50 fly on the 1:00

500 free pull

200 easy swim (cool down)

= 3200