Knock off = Start swimming the distance listed and subtract by amount given each time until you hit the ending distance.

Examples:

200 free knock off 25 each time until at 25 = 200, 175, 150, 125, 100, 75, 50, 25

300 free knock off 25 each time until at 25 = 300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

400 free knock off 25 each time until at 25 = 400, 375, 350, 325, 300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

BEGINNER WORKOUT:

6×50 easy free on the 1:20 (warm-up)

200 free knock off 25 each time until at 25, RI :15, increase effort throughout until sprinting at end

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

8×50 easy free on the 1:10 (warm-up)

300 free knock off 25 each time until at 25, RI :15, increase effort throughout until sprinting at end

200 easy swim (cool down)

= 2550

ADVANCED WORKOUT:

10×50 easy free on the 1:20 (warm-up)

400 free knock off 25 each time until at 25, RI :15, increase effort throughout until sprinting at end

200 easy swim (cool down)

= 4100