BEGINNER WORKOUT:

4×25 choice, 2×50 choice, 1×100 choice, RI :30 (warm-up)

200 free kick

10×50 free pull, RI :15

4×25 free sprint on the :50

100 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

4×25 choice, 2×50 choice, 100 choice, RI :20 (warm-up)

200 free kick

10×50 free pull on the 1:00

8×25 free sprint on the :40

4×50 free sprint on the 1:00

2×100 free sprint on the 2:00

200 fast free on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×200 free pull on the 3:00

4×100 free kick on the 2:00

8×25 free sprint on the :35

4×50 free sprint on the :50

2×100 free sprint on the 1:30

200 fast free on the 3:00

400 easy swim (cool down)

= 2900