BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 free kick/25 rotation free drill/25 free) on the 2:30

4×200 free descending in time, RI :30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

2×75 (25 free kick/25 rotation free drill/25 free) on the 1:30, 2×25 free sprint on the 1:00

2×75 (25 free kick/25 rotation free drill/25 free) on the 1:30, 2×25 free sprint on the 1:00

2×75 (25 free kick/25 rotation free drill/25 free) on the 1:30, 2×25 free sprint on the 1:00

2×75 (25 free kick/25 rotation free drill/25 free) on the 1:30, 2×25 free sprint on the 1:00

4×200 free descending in time on the 4:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×75 (25 free kick/25 rotation free drill/25 free) on the 1:15, 4×25 free sprint on the :40

4×75 (25 free kick/25 rotation free drill/25 free) on the 1:15, 4×25 free sprint on the :40

4×75 (25 free kick/25 rotation free drill/25 free) on the 1:15, 4×25 free sprint on the :40

4×75 (25 free kick/25 rotation free drill/25 free) on the 1:15, 4×25 free sprint on the :40

500 free kick

4×100 free descending in time on the 1:30

200 easy swim (cool down)

= 3200