BEGINNER WORKOUT:

5 minute easy swim (warm-up)

25 free, 50 (25 free/25 breast), 75 (25 free/25 breast/25 back), 100 (25 free/25 breast/25 back/25 fly), 75 (25 free/25 breast/25 back), 50 (25 free/25 breast), 25 free, RI :30

300 free kick

8×25 choice swim on the :45

6×50 free easy swim on the 1:000 (cool down)

= 1200 + 5 minutes

INTERMEDIATE WORKOUT:

200 free, 200 free kick, 200 free pull, 200 choice swim, RI :30 (warm-up)

4×500 free descending in time on the 8:00

8×25 free (sprint down/easy back) on the :40

10×50 choice easy swim on the 1:00 (cool down)

= 3500

ADVANCED WORKOUT:

4×300 free (300 swim/300 kick/300 pull/300 swim) easy swim (warm-up)

3×1000 free descending in time on the 15:00

12×25 free (sprint down/easy back) on the :30

500 easy swim (cool down)

= 5000