Descending FREE

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

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