BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×50 free pull, RI :20

4×50 free sprint on the 2:00

100 easy swim

8×25 free kick, RI :10

100 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

8×50 free pull on the 1:10

4×50 free sprint on the 2:00

16×25 free kick on the :50

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free pull on the :45

4×50 free sprint on the 2:00, 100 easy swim

4×50 free sprint on the 2:00, 100 easy swim

16×25 (odd 25s dolphin kick on back drill/even 25s back kick) on the :30

4×100 free pull, RI :10

100 easy swim (cool down)

= 3000