BEGINNER WORKOUT:

10×50 free on the 1:30 (warm-up)

10×25 free kick on the :45

10×25 free drill of choice on the :45

10×50 free on the 1:30

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×100 free on the 2:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

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

20×25 dolphin kick on back drill on the :40

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

10×50 free pull on the :50

200 easy swim (cool down)

= 3500