1. Beginners training:

Warm up + 3 blocks: 100m swimming (parallel to beach) + 400m running + 200m swimming + 400m running. Rest one minute between each block. Cleaning material and stretching at the end.

Style and drills: crawl without feet + running.

Objective: to get experience in body-temperature changes and use of different equipment.
Distance: 900 meters swimming, 2400 meters running.