Here is the workout for tomorrow (Sunday) a little early.

BEGINNER WORKOUT:

8×50 easy swim on the 2:00 (warm-up)

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

20×25 free kick on the :50

4×50 free sprint on the 1:10

4×50 free sprint on the 1:10

4×50 free sprint on the 1:10

4×50 free sprint on the 1:10

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :50

20×25 free kick on the :30

4×50 free sprint on the :50

4×50 free sprint on the :50

4×50 free sprint on the :50

4×50 free sprint on the :50

200 easy swim (cool down)

= 2500