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