BEGINNER WORKOUT:

8×50 easy free on the 1:30 (warm-up)

10×25 free sprint kick on the :55

10×25 free (odd 25s sprint/even 25s easy) on the :50

3×50 free on the 1:10

3×50 free on the 1:10

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 easy free on the 1:30 (warm-up)

20×25 free (odd 25s kick/even 25s sprint) on the :55

4×50 free on the :50

4×50 free on the :50

100 free (25 easy/50 sprint/25 easy) on the 2:00

100 free (25 easy/50 sprint/25 easy) on the 2:00

100 free (25 easy/50 sprint/25 easy) on the 2:00

100 free (25 easy/50 sprint/25 easy) on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy free on the 1:00 (warm-up)

10×100 free kick on the 2:00

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

4×50 free on the :40

4×50 free on the :40

4×50 free on the :40

4×50 free on the :40

10×100 free on the 1:20

200 easy swim (cool down)

= 4000