FLY, BACK, BREAST, FREE

BEGINNER WORKOUTS:

10×50 choice on the 1:00 (warm-up)

4×25 IM order on the :40

4×25 IM order on the :40

4×25 IM order on the :40

4×25 IM order on the :40

4×25 IM order on the :40

200 IM kick

200 easy choice (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 free on the :50 (warm-up)

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

5×100 IM on the 2:00

400 IM kick

12×50 choice on the 1:00 (cool down)

= 3000

ADVANCED WORKOUT:

10×50 free on the :45 (warm-up)

4×50 IM order on the :55

4×50 IM order on the :55

4×50 IM order on the :55

4×50 IM order on the :55

4×50 IM order on the :55

5×200 IM on the 3:50

2×400 IM kick on the 8:00

10×50 free on the :45

200 easy swim (cool down)

= 4000

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