BEGINNER WORKOUT:

6×50 free on the 1:30 (warm-up)

200 free kick

2×50 free on the 1:15, 2×100 free on the 2:30, 4×25 free sprint on the :45

2×50 free on the 1:15, 2×100 free on the 2:30, 4×25 free sprint on the :45

2×50 free on the 1:15, 2×100 free on the 2:30, 4×25 free sprint on the :45

2×50 free on the 1:15, 2×100 free on the 2:30, 4×25 free sprint on the :45

200 easy swim (cool down)

= 2300

INTERMEDIATE WORKOUT:

8×50 free on the 1:00 (warm-up)

400 free kick

2×50 free on the 1:00, 2×100 free on the 2:00, 4×25 free sprint on the :30

2×50 free on the 1:00, 2×100 free on the 2:00, 4×25 free sprint on the :30

2×50 free on the 1:00, 2×100 free on the 2:00, 4×25 free sprint on the :30

2×50 free on the 1:00, 2×100 free on the 2:00, 4×25 free sprint on the :30

400 free pull

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

10×50 free on the 1:00 (warm-up)

500 free kick

500 free pull

10×50 free pull on the :50

2×50 free on the :45, 2×100 free on the 1:20, 4×25 free sprint on the :25

2×50 free on the :45, 2×100 free on the 1:20, 4×25 free sprint on the :25

2×50 free on the :45, 2×100 free on the 1:20, 4×25 free sprint on the :25

2×50 free on the :45, 2×100 free on the 1:20, 4×25 free sprint on the :25

400 easy swim (cool down)

= 4000