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
