Free, free sprint

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

 

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