DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

10 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 10 minutes

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

20 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 20 minutes

ADVANCED WORKOUT:

500 easy swim (warm-up)

30 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 30 minutes