Recovery swim = easy choice of anything you want – pull, kick, swim whatever stroke you want

BEGINNER, INTERMEDIATE and ADVANCED WORKOUTS:

500 easy choice (warm-up)

20×25 free (25 free sprint/25 easy free/repeat) on the :40

4×25 free sprint focusing on your breakout on the :40

4×25 free building to a sprint finish on the :40

4×25 free (start in the middle of the pool, swim into wall, do flip turn, swim back to starting point) on the :40

4×25 free sprint on the :40

500 easy recovery swim (you can do anything you want – any stroke, kick, pull, whatever)

4×25 free sprint focusing on your breakout on the :40

4×25 free build to a sprint finish on the :40

4×25 free (start in the middle of the pool, swim into wall, do flip turn, swim back to starting point) on the :40

4×25 free sprint on the :40

200 easy choice (cool down)

= 2500