BEGINNER WORKOUT:
Warm Up
400 easy free (every 3rd 25 do a free drill)
4 x 50 pull free @ 1:30
Main Set
4 x 25 free r.i. :15
2 x 50 free r.i. :10
100 free
Rest 1:00 then repeat above 2 times
Warm Down
200 easy free
= 1,400
INTERMEDIATE WORKOUT:
Warm Up
400 easy free (every 3rd 25 do a free drill)
8 x 50 pull free @ 1:00
Main Set
8 x 25 free r.i. :10
4 x 50 free r.i. :05
200 free
Rest 1:00 then repeat above 2 times
Warm Down
400 Easy free
= 2,400
ADVANCED WORKOUT:
Warm Up
500 easy free (drill every 3rd 25)
10 x 50 pull free @ :50
Main Set
8 x 25 free @ :30
4 x 50 free @ :45
200 free @ 2:50
Rest 1:00 then repeat above 3 times
Warm Down
500 easy free
= 3,300