Happy 4th of July
BEGINNER WORKOUT:
400 easy swim (warm-up)
4×50 free kick, RI :20
6×50 free sprint, RI :50
400 easy swim (cool down)
= 1300
INTERMEDIATE WORKOUT:
600 easy swim (warm-up)
8×50 free kick on the 1:30
6×50 free sprint on the 5:00
10×50 free pull on the 1:00
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
800 easy swim (warm-up)
10×50 free kick on the 1:10
6×50 free sprint on the 5:00
10×50 free pull on the :50
5×100 choice on the 1:40
400 easy swim (cool down)
= 3000