BEGINNER WORKOUT:

2×200 easy free, RI 1:00 (warm-up)

5×200 (100 free/100 choice), RI :45

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

25 free kick, 50 free kick, 75 free kick, 100 free kick, 75 free kick, 50 free kick, 25 free kick, RI :20

10×100 (odd 100s free/even 100s IM) on the 1:45

500 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

30×50 free (10 on the :50, 10 on the :45, 10 on the :40) (warm-up)

500 free kick with fins if you have them

10×50 free pull on the :45

200 free

8×25 free sprint on the :30

200 free

8×25 free sprint on the :30

200 free

8×25 free sprint on the :30

200 free

8×25 free sprint on the :30

400 easy swim (cool down)

= 4500