Week 1
8,500 steps
Intermediate
Jog for 1 minute followed by 1 minute power walking for another minute for a total of 30 minutes.
Advance
3 miles total. Finish each mile in 8 minutes and 30 seconds.
Week 2
Beginner
10,500 Steps
Intermediate
Jog for 1 minute followed by 1 minute of power walking for a total of 30 minutes.
Advance
3 miles total. Finish each mile in 8 minutes and 30 seconds.
Week 3
Beginner
12,500 Steps
Intermediate
Jog for 2 minutes followed by 45 seconds of power walking for a total of 30 minutes.
Advance
4 miles total. Finish each mile in 8 minutes and 45 seconds.
Beginner
3x 1:00 minute kicks
100 bubbles
5 x Float on back
5 x swim 15 ft
5 x jump from the deck and swim back
Intermediate
10 min kick
5:00 freestyle
10 min kick
5:00 backstroke
Advance
Swim 1500 meters freestyle