We’ve made these Labor Day workouts short so you can finish quickly and enjoy your day off!

BEGINNER WORKOUT:

8×50 free on the 1:30 (warm-up)

4×100 free kick, RI :20

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

10×50 choice on the 1:10 (warm-up)

5×200 free, RI :15

6×50 free descending in time for #1-3 and again for #4-6 on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×300 free on the 4:00

5×100 free descending in time on the 1:20

300 free kick

200 easy swim (cool down)

= 3000