BEGINNER WORKOUT:

6×50 free on the 1:30 (warm-up)

10×25 free kick on the :45

10×25 (odd 25s sprint/even 25s easy) on the :40

200 free

6×50 free (25 sprint/10 out of water push ups/25 sprint) on the 2:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

20×50 free (10 on the 1:00, 10 on the :55) (warm-up)

20×25 free (odd 25s sprint/even 25s easy) on the :40

6×75 free (50 sprint/10 out of water push ups/25 sprint) on the 2:00

50 easy free

200 free kick

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

10×50 free kick on the 1:10

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 2:00

100 easy free

300 free kick

200 easy swim (cool down)

= 3200