DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free (odd 25s sprint/even 25s easy) on the 1:00

5×100 free sprint on the 5:00 – TEST SET

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the :50

5×100 free sprint on the 5:00 – TEST SET

200 easy swim (cool down)

= 1500

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free (odd 25s sprint/even 25s easy) on the :40

5×100 free sprint on the 5:00 – TEST SET

500 easy swim (cool down)

= 2000