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
