BEGINNER WORKOUT:

10×50 (odd 50s free/even 50s choice) on the 1:30 (warm-up)

6×50  free kick on the 1:30

4×25 free sprint on the :40

4×25 free sprint on the :40

4×25 free sprint on the :40

4×25 free sprint on the :40

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 (odd 50s free/even 50s choice) on the 1:00 (warm-up)

3×100 free kick on the 2:00

3×100 free pull on the 1:50

4×50 free sprint on the 3:00

4×50 free sprint on the 3:00

4×50 free sprint on the 3:00

4×50 free sprint on the 3:00

400 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

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

5×100 free kick on the 1:45

3×200 free pull on the 3:00

4×25 free sprint on the :30

4×25 free sprint on the :30

4×25 free sprint on the :30

4×25 free sprint on the :30

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

200 free kick

400 easy swim (cool down)

= 4400