25 kick/25 drill/25 swim

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free) on the 2:00

4×75 (25 free kick/25 catch up free drill/25 free) on the 2:00

4×100 free descending in time on the 3:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free) on the 1:50

4×75 (25 free kick/25 catch up free drill/25 free) on the 1:50

5×100 free descending in time on the 2:00

6×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

4×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

4×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

4×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

300 free kick

5×100 free on the 1:15

5×100 free on the 1:15

10×50 free pull on the :50

200 easy swim (cool down)

= 3700

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