BEGINNER WORKOUT:
200 easy swim (warm-up)
4×75 free kick (25 sprint/25 easy/25 sprint) on the 2:30
2×500 free, RI :15
200 easy swim (cool down)
= 1700
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
8×75 free kick (25 sprint/25 easy/25 sprint) on the 2:00
3×500 free, RI :10
200 easy swim (cool down)
= 2700
ADVANCED WORKOUT:
400 easy swim (warm-up)
8×75 free kick (25 sprint/25 easy/25 sprint) on the 1:30
3×200 free on the 3:00
3×500 free, RI :10
200 easy swim (cool down)
= 3300