Fast = 90% effort

BEGINNER WORKOUT:

5×50 choice on the 1:00 (warm-up)

10×25 choice on the :40 (warm-up)

5×25 free on the :45

5×25 back on the :45

5×25 breast on the :45

5×25 free on the :45

300 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

20×50 free (10 on the 1:00, 5 on the :50, 5 on the :45) (warm-up)

20×25 free kick on the :40

10×50 free pull on the :50

5×100 free descending in time on the 2:00

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy swim (warm-up)

300 free kick

12×25 free kick sprint on the :25

10×50 free pull on the :45

4×50 fast free on the 2:00

4×50 fast free on the 2:00

4×50 fast free on the 2:00

4×50 fast free on the 2:00

4×50 fast free on the 2:00

4×50 fast free on the 2:00

200 easy swim (cool down)

= 3000