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Here’s a quick workout so you can enjoy the rest of the day with family and friends. 

Merry Christmas!

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 free kick on the 1:00

10×25 free on the 1:00

4×50 free sprint on the 3:00

100 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 (odd 25s free kick/even 25s free) on the :50

4×100 free on the 1:45

200 easy swim (cool down)

= 1500

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

20×25 (odd 25s free kick/even 25s free) on the :30

4×100 fast free on the 1:30

100 easy swim (cool down)

= 1800

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