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
