BEGINNER WORKOUT:

10×50 free on the 1:10 (warm-up)

10×25 free kick on the :45

2×100 free on the 2:30, 50 free sprint

2×100 free on the 2:30, 50 free sprint

200 choice

150 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

10×50 free (5 on the 1:00, 5 on the :55) (warm-up)

200 dolphin kick on back drill

12×25 (odd 25s back/odd 25s double arm back drill) on the :40

2×100 free on the 2:00, 50 free sprint

2×100 free on the 2:00, 50 free sprint

2×100 free on the 2:00, 50 free sprint

2×100 free on the 2:00, 50 free sprint

500 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

20×50 free (5 on the :55, 5 on the :50, 10 on the :45) (warm-up)

400 IM kick

20×25 IM order (odd 25s choice drill/even 25s swim) on the :40

2×100 free on the 1:30, 50 free sprint

2×100 free on the 1:30, 50 free sprint

2×100 free on the 1:30, 50 free sprint

2×100 free on the 1:30, 50 free sprint

2×100 free on the 1:30, 50 free sprint

2×100 free on the 1:30, 50 sprint

400 easy swim (cool down)

= 3800