BEGINNER WORKOUT:
6×50 easy swim, RI :20 (warm-up)
4×100 (odd 100s free kick/even 100s free) on the 3:00
4×25 free sprint on the 2:00
2×50 free sprint on the 4:00
100 free sprint
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
8×50 easy swim on the 1:30 (warm-up)
400 (100 free kick, 100 free, 100 free kick, 100 free)
8×25 free sprint on the 1:30
4×50 free sprint on the 2:00
200 fast free
200 easy swim (cool down)
= 1600
ADVANCED WORKOUT:
10×50 easy swim on the 1:10 (warm-up)
5×100 free kick, RI :15
8×25 free sprint on the 1:00
100 easy free
4×50 sprint free on the 2:00
100 easy free
2×100 free on the 3:00
200 fast free
10×50 free pull on the :50
200 easy swim (cool down)
= 2700
My Daily Swim 
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