Eric completed his first marathon on Saturday.  So, in the spirit of that, everyone gets to swim a 2600 today.  

BEGINNER WORKOUT:

200 easy swim (warm-up)

5×100 free, RI :15

300 free kick

3×500 free, RI :30

100 easy swim (cool down)

= 2600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 free pull on the 2:30

2×300 free kick, RI :30

2×500 free on the 9:00

100 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

300 easy swim (warm-up)

4×500 free descending in time on the 8:00

300 easy swim (cool down)

= 2600