SHORT end of the stick

BEGINNER WORKOUT:

200 easy choice (warm-up)

8×75 (50 choice swim/25 free kick on the odd ones and 25 choice swim/50 free kick on the even ones) on the 1:30

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 free, 200 choice (but no free) (warm-up)

8×75 (50 choice swim/25 free kick on the odd ones and 25 choice swim/50 free kick on the even ones) on the 1:15

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×200 free descending in the time on the 4:00

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

200 free, 200 free kick, 200 free pull (warm-up)

10×75 (50 free swim/25 free kick on the odd ones and 25 free swim/50 free kick on the even ones) on the 1:15

10×25 free kick on the :45

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

5×200 free descending in time on the 2:50

10×50 (25 free kick/25 free swim) on the 1:10

400 easy swim (cool down)

= 4500

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