FREE loaders

BEGINNER WORKOUT:

200 easy swim (warm-up)

5×200 free on the 4:30

8×25 free (odd 25s sprint/even 25s easy) on the :50

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×400 free on the 8:00

16×25 free (odd 25s sprint/even 25s easy) on the :40

100 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

2×1000 free negative split by 500 on the 14:00

2×500 free best average time on the 7:00

20×25 free (odd 25s sprint/even 25s easy) on the :30

200 easy swim (cool down)

= 4200

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Rockin’ in the FREE world

BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

100 free pull

2×500 free, RI :30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

3×500 free descending in time on the 10:00

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

500 easy swim, 500 easy kick (warm-up)

1000 free negative split by 500s

800 free negative split by 400s

400 free negative split by 200s

200 free negative split by 100s

100 free negative split by 50s

500 easy swim (cool down)

= 4000

Negative split

BEGINNER WORKOUT:

300 easy swim (warm-up)

2×500 free, RI :30

2×300 free, RI :20

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

1000 free, 800 free, 400 free, RI :20

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

2×1000 free negative split by 500 (the 2nd 500 of each 1000 should be faster than the first 500) on the 14:00

2×500 free descending in time on the 7:00

5×200 free best average time on the 2:50

500 easy swim (cool down)

= 5000

Get ready to swim some DISTANCE

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 choice on the 1:00

3×200 free descending in time on the 4:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 (25 free/50 choice) on the 1:30

3×500 free descending in time on the 8:00

4×50 easy swim on the 1:00 (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

3×1000 free negative split by 500 (the 2nd 500 of each 1000 should be faster than the first 500) on the 15:00

10×50 free on the 1:00 (cool down)

= 4000