Swim, kick, drill, sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 4:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 4:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 4:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 4:00

12×25 free taking no more than 2 breaths per 25 on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

16×25 free taking no more than 1 breath per 25 on the :50

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:20

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

20×25 free no breather on the :30

200 easy swim (cool down)

= 3400

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