BEGINNER WORKOUT:

200 easy swim (warm-up)

5×150 free (50 easy/50 fast/50 easy) on the 3:00

20×25 free (odd 25s sprint/even 25s easy) on the :40

400 easy swim (cool down)

= 1850

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

100 free, 200 free pull, 300 free kick, 300 free, 200 free kick, 100 free pull, RI :15

3×500 free on the 10:00

10×50 easy free on the 1:00 (cool down)

= 3600

ADVANCED WORKOUT:

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

5×200 free pull on the 4:00

5×300 free on the 3:30

5×200 free on the 2:20

5×100 free on the 1:10

10×50 free on the :40

500 easy swim (cool down)

= 6000