BEGINNER WORKOUT:

15×50 free (5 on the 1:10, 5 on the 1:00 and 5 on the :55) (warm-up)

4×200 free on the 4:30

400 easy swim (cool down)

= 1950

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free (odd 25s sprint/even 25s easy) on the :45

300 free kick

5×300 free descending in time on the 6:00

4×200 free descending in time on the 4:00

200 easy swim (cool down)

= 3700

ADVANCED WORKOUT:

500 easy free, 500 easy free kick (warm-up)

5×100 free pull on the 1:30

6×500 free descending in time for #1-3 and again for #4-6 on the 7:00

10×50 easy free on the 1:00

= 5000