BEGINNER WORKOUT:

6×50 free on the 1:20 (warm-up)

8×25 free kick on the :45

8×25 free fingertip drag drill on the :45

3×50 free sprint on the 2:00

3×50 free sprint on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (25 free kick/25 free fingertip drill) on the 1:20

5×100 free pull on the 2:00

20×25 free sprint kick on the :45

4×50 fast free on the 1:30

4×50 fast free on the 1:30

4×50 fast free on the 1:30

4×50 fast free on the 1:30

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

400 easy swim (warm-up)

10×50 (25 free fingertip drag drill/25 free) on the 1:00

10×50 free kick on the 1:00

5×200 free pull on the 3:00

500 free

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

200 easy swim (cool down)

= 3900