DRYLAND

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

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :30 (warm-up)

500 (odd 50s free/even 50s choice)

4×75 (25 choice kick/25 choice drill/25 choice), RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim (5 on the 1:10, 5 on the 1:00) (warm-up)

500 (odd 100s free/even 100s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

4×100 choice on the 2:30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

30×50 easy swim (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

1000 (odd 200s free/even 200s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

5×100 choice descending in time on the 1:45

200 easy swim (cool down)

= 3800