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