BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 free (odd 25s fingertip free drill/even 25s sprint) on the :50

8×50 free best average time on the 2:00

16×25 free kick on the :50

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

20×25 free (odd 25s fingertip free drill/even 25s sprint) on the :45

4×50 fast free on the 1:30

4×50 fast free on the 1:30

4×50 fast free on the 1:30

4×50 fast free on the 1:30

20×25 free kick on the :40

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

400 easy swim (warm-up)

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

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

3×100 free on the 1:15

20×25 free kick on the :30

10×50 free pull on the :50

200 easy swim (cool down)

= 3200