BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 free kick on the :55

10×25 (odd 25s free sprint/even 25s easy free) on the :50

4×50 free sprint on the 2:00

4×50 free sprint on the 2:00

2×100 (1st 100 free sprint/2nd 100 easy free) on the 2:30

2×100 (1st 100 free sprint/2nd 100 easy free) on the 2:30

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

20×25 (odd 25s free kick/even 25s fingertip free drill) on the :45

20×25 (odd 25s free sprint/even 25s easy free) on the :45

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

2×100 (1st 100 free sprint/2nd 100 easy free) on the 2:00

2×100 (1st 100 free sprint/2nd 100 easy free) on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 (odd 25s free kick/even 25s fingertip free drill) on the :30

10×50 free pull on the :45

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

200 easy swim

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

2×100 (1st 100 free sprint/2nd 100 easy swim) on the 1:45

2×100 (1st 100 free sprint/2nd 100 easy swim) on the 1:45

200 easy swim (cool down)

= 3600