BEGINNER WORKOUT:
6×50 choice on the 1:30 (warm-up)
200 choice kick
8×50 choice (but no free) on the 1:30
100 easy swim (cool down)
= 1000
INTERMEDIATE WORKOUT:
15×50 free (5 on the 1:10, 5 on the 1:00, 5 on the :55) (warm-up)
200 choice kick
50 easy free
5×100 choice (but no free) on the 2:00
200 easy swim (cool down)
= 1700
ADVANCED WORKOUT:
500 easy swim (warm-up)
20×25 free (odd 25s sprint/even 25s easy) on the :30
5×100 choice (but no free) on the 1:30
500 easy swim (cool down)
= 2000