HAPPY THANKSGIVING!
BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free kick
5×100 free on the 2:30
20×25 free (odd 25s sprint/even 25s easy) on the :55
200 easy swim (cool down)
= 1600
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free kick
400 free pull
10×100 free on the 2:00
20×25 free (odd 25s sprint/even 25s easy) on the :45
200 easy swim (cool down)
= 2900
ADVANCED WORKOUT:
500 easy swim (warm-up)
1000 free kick
500 free pull
10×100 free on the 1:20
20×25 free (odd 25s sprint/even 25s easy) on the :30
200 easy swim (cool down)
= 3700
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