BEGINNER WORKOUT:

50 easy free, 100 easy free kick, 50 easy free (warm-up)

4×200 kick (200 free kick/200 back kick/200 breast kick/200 fly kick on back) on the 5:00

8×25 free kick fast (90%) on the :45

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

100 easy swim, 200 easy kick, 100 easy swim (warm-up)

4×200 IM kick (200 fly kick/200 back kick/200 breast kick/200 fly kick) on the 4:00

20×25 free kick on the :40

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

200 easy free, 300 easy free kick, 200 easy free (warm-up)

300 free pull

4×400 IM kick (400 fly kick/400 back kick/400 breast kick/400 free kick) on the 7:30

300 free pull

10×50 free on the :40

500 easy swim (cool down)

= 3900