BEGINNER WORKOUT:
200 easy swim (warm-up)

Pyramid swim:  300, 200, 100, 100, 200, 300 free, RI :15 or :30 depending on ability

20×25 kick on the 1:00

200 easy swim (cool down)

= 2100

INTERMEDIATE WORKOUT:

10×50 free on the :50 (warm-up)

10×50 free (25 sprint/25 easy) on the :50

20×25 free (25 sprint, 25 sprint, 25 easy – continue this pattern until you’ve finished your 20x25s) on the :30

400 kick (100 fast/100 easy/100 fast/100 easy)

8×50 free (breathe every 5th stroke) on the 1:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

30×50 free (10×50 on the :55, 10×50 on the :45 and 10×50 on the :40) (warm-up)

3×300 free (breathe every 5th stroke) on the 3:45

3×200 free (breathe every 5th stroke) on the 2:30

3×100 free (breathe every 5th stroke) on the 1:15

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

200 easy swim (cool down)

= 4000