BEGINNER WORKOUT:

25 easy free, 50 easy free, 100 easy free, 50 easy free, 25 easy free, RI :20 (warm-up)

10×25 choice on the :45

10×25 free kick on the :50

5×50 (25 free/25 back) on the 1:30

25 easy free, 50 easy free, 100 easy free, 200 easy free, 100 easy free, 50 easy free, 25 easy free, RI :30 (cool down)

= 1550

INTERMEDIATE WORKOUT:

500 easy free, 500 easy free kick (warm-up)

10×100 free pull on the 2:00

20×50 free (5 on the 1:00, 5 on the :50, 5 on the :45 and 5 on the :40)

500 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

500 easy free, 500 easy free kick, 500 easy free pull, RI :45 (warm-up)

6×500 free descending in time for #1-3 and again for #4-6 on the 7:00

10×50 easy swim on the 1:00 (cool down)

= 5000