Hypoxic = a shortage of oxygen, so for our purposes = breath control
BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free pull
4×50 free taking only 5 breaths per 50 on the 2:00
8×25 free taking only 3 breaths per 25 on the 1:00
200 easy swim (cool down)
= 1000
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free pull
400 free kick
4×100 free breathing every 5 strokes on the 2:30
400 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free pull
500 free kick
10×50 free taking only 4 breaths
20×25 free (odd 25s no breather/even 25s easy) on the :30
4×50 free pull on the 1:00
4×50 (25 underwater travel no breather with fins/25 free sprint taking only 1 breath) on the 1:30
200 easy swim (cool down)
= 3100