BOGO FREE

Catch Up

Take a stroke with one arm.  When that hand touches the other (in front of you), you can take a stroke with the opposite arm.  Think of it as your hands playing tag.  See video:

BEGINNER WORKOUT:

100 easy free, 100 easy free kick, 100 easy free pull (warm-up)

10×25 free (odd 25s catch up free drill/even 25s free) on the :40

10×25 free (odd 25s sprint/even 25s easy) on the :40

8×75 fast (90% effort) free on the 2:30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:30

200 free kick

20×25 free (odd 25s sprint/even 25s easy) on the :30

5×100 free sprint on the 4:00

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

12×75 (25 fly/25 back/25 breast) on the 1:15

400 choice kick

5×100 free sprint on the 4:00

10×50 free pull on the :45

5×200 free (sprint 5 strokes in and out of the walls to work on fast flip turns) on the 2:40

200 easy swim (cool down)

= 4000

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