IM from the country

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×100 IM kick, RI :30

200 IM

100 IM

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×100 IM kick on the 3:00

400 IM

200 IM

100 IM

200 easy swim (cool down)

= 1700

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 IM kick on the 2:30

400 IM

300 IM

200 IM

100 IM

10×50 free on the :50

200 easy swim (cool down)

= 2700

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