BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free kick
20×25 free on the :45
4×100 free descending in time on the 2:30
200 easy swim (cool down)
= 1500
INTERMEDIATE WORKOUT:
200 easy swim (warm-up)
200 free kick
20×25 free on the :40
4×100 free descending in time on the 2:00
4×100 free descending in time on the 2:00
300 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
800 easy swim (warm-up)
400 free kick
20×25 free kick on the :30
4×200 free descending in time on the 3:40
4×200 free descending in time on the 3:40
200 easy swim (cool down)
= 3500
