BEGINNER WORKOUT:

10×50 free on the 1:15 (warm-up)

4×75 free (25 kick/50 fingertip drag drill) on the 2:00

4×75 free (25 kick/50 fingertip drag drill) on the 2:00

4×75 free (25 kick/50 fingertip drag drill) on the 2:00

4×75 free (25 kick/50 fingertip drag drill) on the 2:00

4×50 free sprint on the 2:00

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

5×100 free kick on the 2:00

3×300 free descending in time on the 5:15

3×200 free descending in time on the 3:30

3×100 free descending in time on the 1:45

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

400 free kick, 400 free pull

5×300 free best average time on the 4:00

5×200 free best average time on the 2:40

5×100 free best average time on the 1:20

20×25 free (sprint down/easy back) on the :30

200 easy swim (cool down)

= 5000