BEGINNER WORKOUT:
300 free, 150 free pull, 50 free kick, RI :20
300 free, 150 free pull, 50 free kick, RI :20
300 free, 150 free pull, 50 free kick, RI :20
200 easy swim (cool down)
= 1700
INTERMEDIATE WORKOUT:
300 free, 200 free pull, 100 free kick, RI :15
300 free, 200 free pull, 100 free kick, RI :15
300 free, 200 free pull, 100 free kick, RI :15
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
400 free, 200 free pull, 100 free kick, RI :10
400 free, 200 free pull, 100 free kick, RI :10
400 free, 200 free pull, 100 free kick, RI :10
16×25 free kick on the :30
4×25 free kick on the :25
16×50 free on the :45
200 easy swim (cool down)
= 3600
My Daily Swim 