BEGINNER WORKOUT:

6×50 (25 free/25 choice), RI :15 (warm-up)

10×25 back kick on the :45

10×25 free (odd 25s sprint/even 25s easy) on the :30

4×100 (50 free/50 back) on the 2:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 (25 free/25 choice) on the 1:00 (warm-up)

200 back kick

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

5×100 (50 back/50 free) on the 2:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 free (10 on the :55, 10 on the :45) (warm-up)

500 back kick

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

5×200 (100 free/100 back) on the 3:45

200 easy swim (cool down)

= 3200