*best average time = the fastest pace that you can swim all 5 200s consistently in that set

BEGINNER WORKOUT:

500 easy swim (warm-up)

4×200 free, RI :45

8×25 choice swim on the :50

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

15×50 free (5 on the 1:00, 5 on the :50, 5 on the :45) (warm-up)

10×25 choice kick on the :40

5×200 free *best average time on the 4:00

10×50 free pull on the 1:00

500 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

6×200 free (descending in time for number 1-3 and then again for 4-6) on the 3:00

12×25 free kick (go as far as you can underwater when you push off each wall) on the :30

10×50 free pull on the :45

20×25 free (sprint down/easy back) on the :30

500 easy swim (warm-up)

= 4500