BEGINNER WORKOUT:

Warm Up

200 free easy
200 kick choice

Main Set

8 x 50 sprint choice r.i. :20
4 x 100 kick choice r.i. :20

Warm Down

400 easy free

=1,600

INTERMEDIATE WORKOUT:

Warm Up

400 free easy
200 kick choice
4 x 50 IM order r.i. :20

Main Set

12 x 50 sprint choice r.i. :20
4 x 100 kick choice r.i. :20

Warm Down

4 x 50 IM order r.i. :30
400 easy free

=2,400

ADVANCED WORKOUT:

Warm up

500 easy free
200 choice kick
8 x 50 IM order @ 1:00

Main Set

16 x 50 on 100 free sprint r.i. :20
6 x 100 kick choice r.i. :20

Warm Down

8 x 50 IM order r.i. :30
400 easy free

=3,300