BEGINNER WORKOUT:

300 easy swim (warm-up)

10×25 swim (free down/choice back), RI :15

10×25 choice kick, RI :15

3×200 free, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

20×50 free (5 on the 1:00, 5 on the :55, 5 on the :50) (warm-up)

3×300 free descending in time on the 4:30

3×200 free descending in time on the 3:00

3×100 free descending in time on the 1:30

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

200 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 free on the 1:00

4×50 free kick on the 1:00

4×50 free pull on the 1:00

5×300 free best average time on the 3:30

5×200 free best average time on the 2:20

5×100 free best average time on the 1:10

500 easy swim (cool down)

= 4600