Remember, all drills can be found HERE in our VIDEO section or on You Tube HERE.

BEGINNER WORKOUT:

5 minute swim (warm-up)

5×50 free drill of choice on the 1:30

5×50 back drill of choice on the 1:30

5×50 breast drill of choice on the 1:30

5×50 fly drill of choice on the 1:30

20×25 free kick on the :45

200 easy swim (cool down)

= 1700 + 5 minutes

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 (50 free/50 free rotation drill) on the 2:00

5×100 dolphin kick on back drill on the 2:00

25 free, 50 free, 75 free, 100 free, 75 free, 50 free, 25 free, RI :20

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

5×100 dolphin kick on back drill on the 1:45

5×200 free descending in time on the 3:00

10×100 free on the 1:20

500 easy swim (cool down)

= 4000