4×50 free sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free kick, RI :20

4×50 free sprint, RI :40

4×50 free sprint, RI :40

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :45

4×50 free sprint, RI :40

4×50 free sprint, RI :40

4×50 free sprint, RI :40

6×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free kick on the :30

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

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