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