Young, Wild & FREE

BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel 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 underwater travel 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 underwater travel 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

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Descending distance

BEGINNER WORKOUT:

2×400 free (1st 400 easy, 2nd 400 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

2×100 free (1st 100 easy, 2nd 100 fast), RI :15

2×50 free (1st 50 easy, 2nd 50 fast), RI :10

200 easy choice (cool down)

= 2300

INTERMEDIATE WORKOUT:

2×600 free (1st 600 easy, 2nd 600 fast), RI :20

2×500 free (1st 500 easy, 2nd 500 fast), RI :20

2×400 free (1st 400 easy, 2nd 400 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :15

2×200 free (1st 200 easy, 2nd 200 fast), RI :10

200 easy choice (cool down)

= 4200

ADVANCED WORKOUT:

2×1000 free (1st 1000 easy, 2nd 1000 fast), RI :20

2×800 free (1st 800 easy, 2nd 800 fast), RI :20

2×600 free (1st 600 easy, 2nd 600 fast), RI :20

2×400 free (1st 400 easy, 2nd 400 fast), RI :15

2×200 free (1st 200 easy, 2nd 200 fast), RI :10

200 easy choice (cool down)

= 6200

15s in ’15

BEGINNER WORKOUT:

200 easy free, 10×50 free on the 1:00, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

INTERMEDIATE WORKOUT:

200 easy free, 10×50 free on the :55, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

ADVANCED WORKOUT:

200 easy free, 10×50 free on the :45, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

Just a little sprint

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

This is the final stretch! SPRINT!!

BEGINNER WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free build by 25, RI :20

4×50 free sprint, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

400 free kick

4×50 free build by 25, RI :20

8×50 free pull on the 1:00

4×50 free sprint on 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

400 free kick

12×50 free pull on the 1:00

8×50 reverse IM (25 choice drill/25 swim) on the 1:00

8×50 IM on the 1:10

200 easy swim (cool down)

= 3000

Let FREEdom ring

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

5×100 choice descending in time

I promise that we will get caught up:)

DRYLAND

Run (or walk) 2 miles, 20 push ups, 10 chin ups, 20 bench dips, 20 squat jumps

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:10

5×100 choice descending in time on the 3:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

8×50 (odd 50s easy free/even 50s easy choice) on the 1:30 (warm-up)

16×25 free kick (odd 25s easy/even 25s fast) on the 1:00

5×100 choice descending in time on the 2:00

5×100 choice descending in time on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :45) (warm-up)

20×25 free kick on the :40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

5×100 choice descending in time on the 1:40

200 easy swim (cool down)

= 3700