BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 free pull on the 1:10

12×25 (odd 25s free catch up drill/even 25s free) on the :45

5×100 free on the 1:50

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free pull on the :55

4×25 free no breather on the :40

20×25 (odd 25s free catch up drill/even 25s free) on the :30

5×100 free on the 1:30

400 easy swim (cool down)

=2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

20×25 (odd 25s free catch up drill/even 25s free) on the :30

5×200 free on the 2:30

5×100 free on the 1:15

10×50 free on the :40

500 easy swim (cool down)

= 4000