BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×25 free kick on the :45

100 free kick

4×25 free kick on the :30

10×50 free pull on the 1:30

4×50 free sprint on the 3:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

300 free kick

12×25 free kick on the :40

200 free kick

8×25 free kick on the :30

100 free kick

4×25 free kick on the :25

6×50 free pull on the 1:00

6×100 free pull on the 1:45

6×200 free pull on the 3:15

4×50 free sprint on the 3:00

300 easy swim (cool down)

= 4300

ADVANCED WORKOUT:

400 easy swim, 400 easy kick, 400 easy pull (warm-up)

400 free kick

16×25 free kick on the :45

300 free kick

12×25 free kick on the :40

200 free kick

8×25 free kick on the :30

100 free kick

4×25 free kick on the :25

3×200 free pull on the 3:00

3×100 free pull on the 1:20

3×50 free pull on the :40

4×50 free sprint on the 3:00

4×50 free sprint on the 3:00

350 easy swim (cool down)

= 5000