BEGINNER WORKOUT:

10 minute swim (warm-up)

5×100 free on the 2:30

2×250 free on the 5:00

500 fast (90% effort) free

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

= 2000 + 10 minutes

INTERMEDIATE WORKOUT:

15×50 free (5 on the 1:00, 5 on the :55 and 5 on the :50) (warm-up)

10×25 choice kick on the :40

4×300 (100 free/100 choice/100 free) on the 6:00

3×200 free descending in time on the 4:00

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

50 free, 100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, 50 free, RI :20

500 free kick

10×200 free descending in time for #1-5 and again for #6-10 on the 3:30

300 easy swim (cool down)

= 5600