WARNING: 

Today’s workout is as easy as tomorrow’s will be hard.  Get ready.

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free kick, RI :30

200 free pull

200 easy swim (cool down)

= 800

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 free kick, RI :15

200 free pull

200 easy swim (cool down)

= 1200

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

400 free pull

200 easy swim (cool down)

= 1600