DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free), RI :20

10×50 free kick on the 2:00

6×50 free sprint on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

10×50 free kick on the 1:30

4×50 free sprint on the 1:15

4×50 free sprint on the 1:15

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:20

10×50 free kick on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 2800