DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

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

4×50 free sprint on the 3:00

2×100 free sprint on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

16×25 free (odd 25s sprint/even 25s easy) on the :45

8×50 free sprint on the 2:00

4×100 free on the 4:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free (odd 25s sprint/even 25s easy) on the :30

10×50 free sprint on the 1:30

5×100 free sprint on the 3:00

200 easy swim (cool down)

= 2700