BEGINNER WORKOUT:
200 easy swim (warm-up)
500 free on the 12:00
100 free sprint on the 4:00
500 free on the 12:00
100 free sprint on the 4:00
200 easy swim (cool down)
= 1600
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
500 free on the 10:00
100 free sprint on the 3:00
500 free on the 10:00
100 free sprint on the 3:00
500 free on the 10:00
100 free sprint on the 3:00
200 easy swim (cool down)
= 2400
ADVANCED WORKOUT:
500 easy swim (warm-up)
500 free on the 7:30
100 free sprint on the 2:00
500 free on the 7:30
100 free sprint on the 2:00
500 free on the 7:30
100 free sprint on the 2:00
500 free on the 7:30
100 free sprint on the 2:00
500 easy swim (cool down)
= 3400