BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:30

4×50 free descending in time, RI :15

4×75 (25 free kick/25 catch up free drill/25 free) on the 3:00

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick on the 1:00

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :55, 3rd 50 on the :50

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :55, 3rd 50 on the :50

5×200 (100 catch up free drill/100 free), RI :20

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free pull on the :50

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

10×25 no breather on the :45

300 free kick

200 easy swim (cool down)

= 3000