BEGINNER WORKOUT:
200 easy swim (warm-up)
200 free kick
2×50 free on the 2:00
2×50 free on the 1:45
2×50 free on the 1:30
4×25 dolphin kick on back drill on the 1:30
4×25 IM order on the 1:00
100 easy swim (cool down)
= 1000
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free kick
3×50 free on the 1:30
3×50 free on the 1:20
3×50 free on the 1:00
10×25 dolphin kick on back drill on the :45
12×25 IM order on the :45
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free kick
4×50 free on the 1:00
4×50 free on the :50
4×50 free on the :40
4×100 free pull on the 1:30
20×25 dolphin kick on back drill on the :30
16×25 IM order on the :30
100 easy swim (cool down)
= 3000