Happy Mother’s Day!

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick

100 free pull

4×50 free taking no more than 6 breaths per 50 on the 3:00

16×25 (25 fly/25 free/25 back/25 free/25 breast/25 free/25 free/25 free/repeat) on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

8×50 free taking no more than 4 breaths per 50 on the 1:30

16×25 IM on the 1:00

2×100 IM on the 2:30

2×100 free on the 1:50

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free taking no more than 3 breaths per 50 on the :50

16×25 (25 fly/25 free/25 back/25 free/25 breast/25 free/25 free/25 free/repeat) on the :30

4×100 IM on the 2:00

2×100 free on the 1:15

200 easy swim (cool down)

= 3200