BEGINNER WORKOUT:

5 minute easy swim (warm-up)

3×100 (100 free/100 free kick/100 free pull)

3×100 (100 free/100 free kick/100 free pull)

3×100 (100 free/100 free kick/100 free pull)

3×100 (100 free/100 free kick/100 free pull)

8×25 fingertip drag free drill on the :45

200 easy swim (cool down)

= 1600 + 5 minutes

INTERMEDIATE WORKOUT:

100 easy free, 100 easy free pull, 100 easy free kick (warm-up)

20×25 dolphin kick on back drill on the :40

5×200 free descending in time on the 4:00

5×100 free descending in time on the 2:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

200 easy free, 200 easy free pull, 200 easy free kick (warm-up)

20×25 (odd 25s free/even 25s dolphin kick drill underwater) on the :30

3×400 IM on the 8:00

5×300 free descending in time on the 4:30

200 easy swim (cool down)

= 4000