Negative split by 100

Don’t forget, dryland starts tomorrow!

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×300 free on the 7:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :30

5×300 free negative split by 100 on the 6:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

1000 (odd 200s easy free/even 200s easy choice) (warm-up)

400 free kick

5×200 free pull on the 3:15

5×300 free negative split by 100 on the 4:00

400 easy swim (cool down)

= 4300

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