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
