No breather = no breathing

BEGINNER WORKOUT:

25 easy free, 50 easy free, 75 easy free, 100 easy free, 75 easy free, 50 easy free, 25 easy free, RI :10 (warm-up)

3×200 free pull on the 5:00

5×125 (50 free/25 free kick/50 free) on the 2:30

225 easy swim (cool down)

= 1850

INTERMEDIATE WORKOUT:

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

10×25 dolphin kick on back drill on the :40

4×25 fly on the :40

4×25 back on the :40

4×25 breast on the :40

4×25 free on the :40

5×150 free on the 2:30

75 free, 25 free kick, rest 10 seconds, 50 free fast

10×25 free no breather on the :45

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×200 free breathing every 5th stroke on the 3:00

5×100 free kick on the 2:00

5×200 (100 free/50 free kick/rest 10 seconds/50 fast) on the 3:30

10×50 free pull on the :45

500 easy swim (cool down)

= 4000