- Time: 20m
- Run Endurance
- Aerobic Endurance
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
- Time: 45m
- Distance: 1100.00 yards
- Mixed Swim
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.