As always, drill videos can be found in our VIDEO section HERE.

BEGINNER WORKOUT:

5 minute swim (warm-up)

10×50 (25 free/25 anything but free) on the 1:00

5×25 (odd 25s free drill of choice/even 25s free) on the :45

5×25 (odd 25s back drill of choice/even 25s back) on the :45

5×25 (odd 25s breast drill of choice/even 25s breast) on the :45

5×25 (odd 25s fly drill of choice/even 25s fly) on the :45

400 fast free

200 easy swim (cool down)

= 1600 + 5 minutes

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

10×50 (25 free/25 anything but free) on the :50

5×25 (odd 25s fly drill of choice/even 25s fly) on the :30

5×25 (odd 25s back drill of choice/even 25s back) on the :30

5×25 (odd 25s breast drill of choice/even 25s breast) on the :30

5×25 (odd 25s free drill of choice/even 25s free) on the :30

500 fast free

5×100 dolphin kick on back drill on the 2:00

500 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 choice (anything but free) on the 1:40

10×50 (25 anything but free drill/25 anything but free) on the :50

2×250 (200 free kick/50 free), RI :15

3×500 free (breathing every 5th stroke) descending in time on the 7:00

10×50 free pull on the :40

500 easy swim (cool down)

= 4500