BEGINNER WORKOUT:

6×50 easy swim on the 1:30 (warm-up)

20×25 (odd 25s choice kick/even 25s choice) on the :50

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

20×25 (odd 25s choice kick/even 25s choice) on the :40

5×100 (50 catch up free drill/50 free) on the 2:00

6×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

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

5×100 (50 catch up free drill/50 free) on the 1:45

4×50 free sprint on the 1:00

300 easy swim (cool down)

= 2500