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
