BEGINNER WORKOUT:
200 easy swim (warm-up)
4×50 (25 fingertip free drill/25 free) on the 2:00
200 free kick
4×100 free pull descending in time on the 4:00
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
8×50 (25 fingertip free drill/25 free) on the 1:30
400 free kick
4×200 free descending in time on the 4:00
12×25 IM order on the :50
100 easy swim (cool down)
= 2400
ADVANCED WORKOUT:
500 easy swim (warm-up)
10×50 (25 fingertip free drill/25 free) on the :50
500 free kick
5×200 free descending in time on the 3:00
16×25 IM order on the :30
100 easy swim (cool down)
= 3000