BEGINNER WORKOUT:

8×50 free on the 1:30 (warm-up)

400 free kick

6×100 free on the 2:30

200 free pull

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

10×50 free on the 1:00 (warm-up)

500 free kick

10×100 free on the 2:00

500 free pull

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

15×50 free (5 on the 1:00, 5 on the :50, 5 on the :45) (warm-up)

10×25 free sprint on the :30

500 free kick

500 free pull

10×100 free on the 1:20

500 easy swim (cool down)

= 3500