BEGINNER WORKOUT:
400 easy swim (warm-up)
3×500 free, RI :10
100 easy swim (cool down)
=2000
INTERMEDIATE WORKOUT:
500 easy swim (warm-up)
4×500 free, RI :15
200 easy swim (cool down)
= 2700
ADVANCED WORKOUT:
500 easy swim (warm-up)
6×500 free descending in time for #1-3 and again for #4-6 on the 7:30
300 free kick
200 easy swim (cool down)
= 4000
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