400 IM kick

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :30

4×50 easy swim, RI :30 (warm-up)

400 IM kick

25 free sprint, 50 free kick, 25 free sprint, RI :10

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20 (warm-up)

400 IM kick

4×100 (25 free sprint, 50 free kick, 25 free sprint) on the 3:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

400 IM kick

5×100 (25 free sprint, 50 free kick, 50 free sprint) on the 2:00

500 easy swim (cool down)

= 2700

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