BEGINNER WORKOUT:
25 easy free, 50 easy free, 100 easy free, 50 easy free, 25 easy free, RI :15 (warm-up)
10×25 free pull on the :45
10×25 free kick on the :45
10×25 free swim (odd 25s sprint/even 25s easy) on the :40
4×50 free sprint on the 4:00
200 easy swim (cool down)
= 1400
INTERMEDIATE WORKOUT:
300 easy swim (warm-up)
25 free, 50 (25 free/25 back), 75 (25 free/25 back/25 free), 100 (25 free/25 back/25 free/25 back), RI :20
25 free, 50 (25 free/25 back), 75 (25 free/25 back/25 free), 100 (25 free/25 back/25 free/25 back), RI :20
25 free, 50 (25 free/25 back), 75 (25 free/25 back/25 free), 100 (25 free/25 back/25 free/25 back), RI :20
25 free, 50 (25 free/25 back), 75 (25 free/25 back/25 free), 100 (25 free/25 back/25 free/25 back), RI :20
20×25 free (odd 25s sprint/even 25s easy) on the :40
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
10×100 free (25 sprint/50 easy/25 sprint) on the 1:40
10×50 free sprint on the :40
10×100 free on the 1:20
500 easy swim (cool down)
= 3500
