Up, down

BEGINNER WORKOUT:

5 minute swim (warm-up)

50 free, 100 free, 50 free, 100 free, 200 free, 100 free, 200 free, 400 free, 200 free, RI :30

8×25 free on the :45 (cool down)

= 1600 + 5 minutes

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

50 free, 100 free, 50 free (50s on the 1:00, 100 on the 2:00)

100 free, 200 free, 100 free (100s on the 2:00, 200 on the 4:00)

200 free, 400 free, 200 free (200s on the 4:00, 400 on the 8:00)

400 free, 800 free, 400 free (400s on the 8:00, 800 on the 16:00)

200 easy swim (cool down)

= 3700

ADVANCED WORKOUT:

500 easy swim (warm-up)

50 free, 100 free, 50 free (50s on the :40, 100 on the 1:20)

100 free, 200 free, 100 free (100s on the 1:20, 200 on the 2:40)

200 free, 400 free, 200 free (200s on the 2:40, 400 on the 5:20)

400 free, 800 free, 400 free (400s on the 5:20, 800 on the 10:40)

500 free, 1000 free, 500 free (500s on the 7:00, 1000 on the 14:00)

200 easy swim (cool down)

= 5700

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