I promise that we will get caught up:)

DRYLAND

Run (or walk) 2 miles, 20 push ups, 10 chin ups, 20 bench dips, 20 squat jumps

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:10

5×100 choice descending in time on the 3:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

8×50 (odd 50s easy free/even 50s easy choice) on the 1:30 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:00

5×100 choice descending in time on the 2:00

5×100 choice descending in time on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :45) (warm-up)

20×25 free kick on the :40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

200 easy swim (cool down)

= 3700