Up and down

BEGINNER WORKOUT:

25 free, 50 free, 100 free, 200 free, 300 free, 200 free, 100 free, 50 free, 25 free, RI :20

= 1050

INTERMEDIATE WORKOUT:

100 free, 200 free, 300 free, 400 free, 500 free, 400 free, 300 free, 200 free, 100 free, RI :15

= 2500

ADVANCED WORKOUT:

200 free, 300 free, 400 free, 500 free, 600 free, 500 free, 400 free, 300 free, 200 free, RI :10

= 3400

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