BEGINNER WORKOUT:

300 free (100 swim/100 pull/100 kick) (warm-up)

5×100 (25 free/25 back/25 free/25 breast), RI :30

20×25 free kick, RI :15

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 free (100 swim/100 pull/100 kick/100 swim) (warm-up)

10×75 (25 free/25 breast/25 back) on the 1:20

10×25 free sprint on the :30

6×100 IM (25 fly/25 back/25 breast/25 free) on the 2:00

500 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 free (200 swim/200 kick/200 pull) (warm-up)

4×100 free on the 1:30

4×100 free on the 1:20

4×100 free on the 1:10

4×100 free on the 1:05

300 kick

4×200 IM (50 fly/50 back/50 breast/50 free) on the 3:45

200 kick

4×200 free on the 3:00

200 easy swim (cool down)

= 4500