DRYLAND

Run (or walk) 3 miles, 20 sit ups, 3x:30 planks, 20 banana crunches, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 free kick/25 free) on the 3:00

6×100 free breathing every 5th stroke, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 free kick/25 free) on the 2:00

10×100 free breathing every 5th stroke on the 2:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 free kick/25 free) on the 1:15

10×100 free breathing every 5th stroke on the 1:45

5×200 free pull on the 2:45

200 easy swim (cool down)

= 3200