S.O.B. = shortness of breath

BEGINNER WORKOUT:

5 minute easy swim (warm-up)

10×50 free kick on the 1:30

10×50 free pull on the 1:00

5×50 free (25 sprint/25 easy) on the 1:00

5×50 free (25 sprint/25 easy) on the 1:00

200 easy swim (cool down)

= 1700 + 5 minutes

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 free kick on the 1:30

10×100 free descending in time for #1-5 and again for #6-9 on the 2:00

4×75 free S.O.B. (50 sprint/10 push-ups out of water/25 no breathing) on the 3:00

300 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 free kick on the 2:00

10×100 free pull on the 1:30

10×100 free swim descending in time for #1-4, #8-10 on the 1:20

500 free kick

8×75 free S.O.B (50 sprint/10 out of water push-ups/25 no breathing) on the 3:00

400 easy swim (cool down)

= 5000