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