Choice kick, drill, swim

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BEGINNER WORKOUT:

200 easy swim (warm-up)

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

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :45

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

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :45

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :40

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :40

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :30

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :30

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :30

25 choice sprint, 50 choice sprint, 75 choice sprint, 100 choice sprint, RI :30

300 easy swim (cool down)

= 3000

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