BEGINNER WORKOUT:

10×50 free on the 1:10 (warm-up)

10×25 catch up free drill on the :40

10×25 double arm back drill on the :45

4×75 (25 free/25 back/25 free) on the 2:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

15×50 free (5 on the 1:10, 5 on the 1:00, 5 on the :50) (warm-up)

10×25 back kick on the :40

10×50 free (25 catch up free drill/25 free) on the 1:00

10×50 back (25 double arm back drill/25 back) on the 1:10

8×75 (odd 75s = 25 free/25 back/25 free/even 75s = 25 back/25 free/25 back) on the 1:30

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

20×25 (odd 25s back kick/even 25s free kick) on the :30

10×50 (25 double arm back drill/25 free) on the :55

10×100 (odd 100s = 50 free/50 back/even 100s = 50 back/50 free) on the 1:45

5×100 free kick on the 2:00

500 easy swim (cool down)

= 4500