BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 free kick with fins

if you have them on the :50 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

INTERMEDIATE WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 free kick with fins

if you have them on the :40 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

ADVANCED WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 free kick with fins if

you have them on the :30 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650