BEGINNER WORKOUT:

6×50 easy choice on the 1:30 (warm-up)

10×25 choice kick on the :50

5×100 choice on the 2:45

5×100 free descending in time on the 2:30

10×25 easy free on the :40 (cool down)

= 1800

INTERMEDIATE WORKOUT:

10×50 easy choice on the 1:15 (warm-up)

10×50 free on the :55

200 choice kick

5×100 (odd 100s IM/even 100s choice but no free) on the 2:15

5×100 free descending in time on the 1:45

200 free pull

16×25 choice (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

10×50 easy choice on the 1:00 (warm-up)

10×50 free on the :50

10×50 free on the :45

200 choice kick

5×100 (odd 100s IM/even 100s reverse IM) on the 1:45

5×100 free descending in time on the 1:20

200 free pull

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

500 easy swim (cool down)

= 3900