<link href="css/idGeneratedStyles.css" rel="stylesheet" type="text/css"/> <meta content="urn:uuid:d7189d33-8dc8-42da-92c8-c7a0fb15ec22" name="Adept.expected.resource"/> </head> <body> <div id="ch113"> <p class="WORKOUT-A"><span class="CharOverride-3">#99<br/>Run and Swim Workout</span></p> <p class="WORKOUT-TL">3 miles run</p> <p class="WORKOUT-TL-linespace"><span class="BLACK-condensed CharOverride-3">1500 meters Swim</span></p> <p class="WORKOUT-TL">500 meters warm-up any stroke</p> <p class="WORKOUT-TL-linespace">500 meters with fins</p> <p class="WORKOUT-TL">250 meters over/unders with fins: Swim underwater 25 meters (kick only) then easy side or back stroke 25 meters for five sets, to total 250 meters</p> <p class="WORKOUT-TL">Lifesaving Buddy Drag 5 x 25 meters: switch partners at 25 meters mark (with fins); if no buddy is available, tread with no hands and add an extra 5 minutes</p> <p class="WORKOUT-TL">Tread water no hands 5 minutes (no fins)</p> </div> </body> </html>