Walk the DISTANCE

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

2×200 free kick, RI :20

2×400 free, RI :15

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

800 easy swim (warm-up)

400 free kick

3×200 free pull on the 4:00

2×500 free negative split by 100 on the 8:30

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×200 free pull on the 2:45

4×500 free negative split by 100 on the 7:00

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

200 easy swim (cool down)

= 5000

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Keeping my DISTANCE

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×500 free descending in time, RI :30

200 easy swim (cool down)

= 2100

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

3×500 free descending in time on the 8:00

3×300 free on the 6:00

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×500 free descending in time on the 7:00

3×300 free pull on the 6:00

200 easy swim (cool down)

= 4600

3×200, 300, 500

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

3×200 free descending in time on the 5:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

300 free kick

300 free pull

3×300 free descending in time on the 6:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

3×500 free descending in time on the 7:00

200 easy swim (cool down)

= 3200

Fancy FREE

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free descending in time, RI :30

200 easy swim (cool down)

= 1900

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free descending in time, RI :30

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

2×300 easy free on the 4:30 (warm-up)

4×500 free descending in time on the 7:10

5×200 free pull on the 3:00

400 easy swim (cool down)

= 4000

Walking DISTANCE

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free, RI :30

200 free kick

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free, RI :20

400 free kick

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

3×100 free on the 1:30

3×1000, RI :30

200 easy swim (cool down)

= 5500

2×500 free

BEGINNER WORKOUT:

400 easy swim (warm-up)

2×500 free, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

1000 free

2×500 free, RI :20

300 free kick

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

1000 free

2×500 free on the 7:00

3×300 free on the 4:30

5×200 free on the 3:00

200 easy swim (cool down)

= 4600

Ascending free

BEGINNER WORKOUT:

500 easy swim (warm-up)

3×200 free, RI :10

6×100 free, RI :10

6×50 free, RI :05

200 easy swim (cool down)

= 2200

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

5×200 free on the 3:45

4×300 free on the 5:30

3×400 free on the 7:30

100 easy swim (cool down)

= 4000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

5×200 free on the 3:00

4×300 free on the 4:15

3×400 free on the 5:50

2×500 free on the 7:10

200 easy swim (cool down)

= 5600