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
