BEGINNER WORKOUT:

20×25 free on the :45 (warm-up)

5×100 free kick on the 2:00

5×75 free kick (50 sprint/25 easy), RI :30

5×50 free kick sprint on the 1:15

5×25 free kick descending in time on the :40

100 easy swim (cool down)

=1850

INTERMEDIATE WORKOUT:

300 easy swim, 300 easy kick (warm-up)

2×200 free kick, RI :20

4×100 free (25 kick/25 swim/25 kick/25 swim) on the 1:30

4×75 free kick (50 sprint/25 easy) on the 1:15

4×50 free kick on the 1:00

4×25 free kick sprint on the :40

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

400 easy swim, 400 easy kick, 400 easy pull (warm-up)

2×200 free kick on the 3:45

4×100 free (50 kick/50 swim) on the 1:20

4×75 IM order kick (50 sprint/25 easy) on the 1:00

4×50 free kick on the 1:00

4×25 free kick sprint on the :25

400 easy swim (cool down)

= 3000