BEGINNER WORKOUT:
200 easy swim (warm-up)
100 free kick, 200 free pull, 300 rotation free drill, 400 IM, RI :20
200 easy swim (cool down)
= 1400
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, RI :20
200 easy swim (cool down)
= 3600
ADVANCED WORKOUT:
500 easy swim (warm-up)
100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 500 free, 400 IM, 300 rotation free drill, 200 free pull, 100 free kick, RI :20
200 easy swim (cool down)
= 3700