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
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