FREE and easy down the road I go

BEGINNER WORKOUT:

6×50 free on the 1:30 (warm-up)

200 free pull

200 free kick

4×25 free sprint on the :50

4×25 free sprint on the :50

4×25 free sprint on the :50

4×25 free sprint on the :50

4×50 free on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free pull, 400 free kick

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×100 fast free on the 4:00

400 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free pull, 400 free kick

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×100 fast free on the 2:00

200 easy swim (cool down)

= 3000

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