BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 free kick on the :55

10×25 free sprint on the :45

3×100 free (50 sprint/:15 rest/25 easy/25 sprint) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

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

5×100 free (50 sprint/:15 rest/25 easy/25 sprint) on the 2:30

200 easy swim (cool down)

= 1600

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

10×50 free pull on the :50

5×100 free (50 sprint/rest :10/25 easy/25 sprint) on the 2:00

3×100 free descending in time on the 1:30

200 easy swim (cool down)

= 2500