BEGINNER WORKOUT:

5 minute swim (warm-up)

20×25 (odd 25s back/even 25s free) on the 1:00

10×50 back kick on the 1:30

200 easy swim (cool down)

= 1200 + 5 minutes

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

10×100 anything but free on the 2:00

20×25 anything but free kick on the :40

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 anything but free pull on the :50

5×200 anything but free descending in time on the 4:00

10×100 anything but free on the 1:50

500 easy swim (cool down)

= 3500