BEGINNER WORKOUT:

200 easy swim (warm-up)

5×200 free on the 4:30

8×25 free (odd 25s sprint/even 25s easy) on the :50

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×400 free on the 8:00

16×25 free (odd 25s sprint/even 25s easy) on the :40

100 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

2×1000 free negative split by 500 on the 14:00

2×500 free best average time on the 7:00

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

200 easy swim (cool down)

= 4200