BEGINNER WORKOUT:

200 easy swim (warm-up)

3×100 free (100 free/100 free pull/100 free kick), RI :15

10×25 free on the :45

8×50 free on the 1:00

5×100 free descending in time on the 2:30

200 easy swim (cool down)

= 1850

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

3×200 free (200 free/200 free pull/200 free kick), RI :20

10×50 free on the :55

8×50 free on the :50

5×150 free descending in time on the 3:00

4×75 (25 fly/25 back/25 breast) on the 1:45

200 easy swim (cool down)

= 3050

ADVANCED WORKOUT:

500 easy swim (warm-up)

3×200 free (200 free/200 free pull/200 free kick), RI :15

10×50 free on the :45

8×50 free on the :45

5×200 free descending in time on the 3:00

8×75 (25 fly/25 back/25 breast) on the 1:20

200 free kick

200 easy swim (cool down)

= 4000