BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick

100 free pull

4×150 choice (50 sprint/50 easy/50 fast) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

300 free kick

100 free pull

5×200 free descending in time on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

5×200 (odd 200s free/even 200s IM) on the 3:00

50 easy free

200 free

50 easy free

4×25 free sprint on the :30

100 easy swim (cool down)

= 3000