BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×75 (25 free/25 free rotation drill/25 free) on the 1:30

8×25 free sprint on the :45

200 easy swim (cool down)

= 1450

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

20×25 (odd 25s free sprint/even 25s free rotation drill) on the :50

10×50 free pull on the :50

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×100 free kick on the 2:00

8×75 (25 free rotation drill/25 free/25 free rotation drill) on the 1:30

4×50 fast free on the 1:00

4×50 fast free on the 1:00

4×50 fast free on the 1:00

4×50 fast free on the 1:00

400 free pull

200 easy swim (cool down)

= 3000