Warm-Up: * 100m of easy freestyle swimming * 10 side to side arm swings * 10 forward and back arm swings * 10 left and right core twists Work Out * 100m of kicking with flutter board * 2 x 50m of swimming at a moderate pace * 1 x 100m at an easy pace * 2 x 50m at a hard pace * 1 x 50m at an easy pace * 2 x 100m at a hard pace * 1 x 50m easy * 2 x 50m with swimming fins Cool Down * 4 x 25m at an easy pace * 100m at an easy pace References: https://www.mensfitnessmagazine.com.au/intermediate-swimming-workout/