BEGINNER WORKOUT:

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

3×200 free on the 4:30

300 free kick

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

4×400 free (breathing every 5th stroke) descending in time on the 8:00

4×300 free on the 6:00

200 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

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

10×50 free pull on the :45

3×500 free descending in time on the 7:00

3×400 free descending in time on the 6:00

3×300 free (breathing every 5th stroke) on the 4:30

3×200 free on the 3:00

3×100 free on the 1:30

100 easy swim (cool down)

= 6000