BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 choice on the :40

10×25 free kick on the :45

10×25 free (odd 25s sprint/even 25s easy) on the 1:00

10×25 free (odd 25s easy/even 25s sprint) on the 1:00

5×50 free sprint on the 1:30

100 easy swim (cool down)

= 1550

INTERMEDIATE WORKOUT:

20×50 free (10 on the :50, 10 on the :45) (warm-up)

8×25 free kick on the :45

8×25 free sprint on the 1:00

4×50 free sprint on the 2:00

2×100 free sprint on the 4:00

200 free (50 sprint/50 easy/50 sprint/50 easy)

500 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

50 easy free, 100 easy free, 150 easy free, 200 easy free, 150 easy free, 100 easy free, 50 easy free (warm-up)

200 free kick (sprint down/easy back)

20×25 free (odd 25s sprint/even 25s easy)

4×25 fly (odd 25s sprint/even 25s easy)

4×25 back (odd 25s sprint/even 25s easy)

4×25 breast (odd 25s sprint/even 25s easy)

4×25 free (odd 25s sprint/even 25s easy)

4×25 fly (odd 25s sprint/even 25s easy)

5×100 free sprint on the 3:00

10×50 free descending in time for #1-5 and again for #6-10 on the 1:00

500 easy swim (cool down)

= 3000