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BEGINNER WORKOUT:

5 minute easy swim (warm-up)

5×100 free, RI 10 seconds

200 kick free

10×25 free, RI 15 seconds

5×50 (25 free/25 back), RI 15 seconds

5 minute easy swim (cool down)

= 1200 + 10 minutes

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

5×100 free on the 2:00

500 kick free

3×200 free on the 4:00

8×50 (25 free/25 back) on the 1:10

300 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×200 free on the 3:00

5×100 free on the 1:20

5×50 free on the :45

10×25 free sprint on the :30

300 kick any stroke

200 easy swim (cool down)

= 3000