BEGINNER WORKOUT:

10×50 free on the 1:20 (warm-up)

10×25 free kick on the :45

10×25 free pull on the :45

10×50 free (25 sprint/25 easy) on the 1:10

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

10×50 free on the 1:00 (warm-up)

20×25 (odd 25s free kick/even 25s free) on the :40

5×100 free pull on the 2:20

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

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

20×50 free (10 on the 1:00, 10 on the :50) (warm-up)

500 free kick

20×25 free (odd 25s sprint/even 25s easy) on the :30

500 free pull

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

4×50 free sprint on the 1:00

6×50 free kick on the 1:10

200 easy swim (cool down)

= 4000