BEGINNER WORKOUT:

16×25 easy swim on the :55 (warm-up)

4×100 (50 choice kick/50 choice) on the 3:00

4×25 free sprint on the :50

4×25 free sprint on the :50

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

16×25 easy swim on the :45 (warm-up)

4×100 (50 choice kick/50 choice) on the 2:15

4×25 free sprint on the :45

4×25 free sprint on the :45

4×25 free kick sprint on the :50

4×25 free kick sprint on the :50

4×100 free on the 2:00

200 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 choice on the :30

5×100 (50 choice kick/50 choice) on the 1:40

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×25 free kick sprint on the :50

4×25 free kick sprint on the :50

4×25 free kick sprint on the :50

200 easy swim (cool down)

= 3000