BEGINNER WORKOUT:

200 easy swim (warm-up)

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

3×200 free kick, RI :10

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

5×200 free kick, RI :10

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

25 fly kick, 25 one arm fly drill, 50 fly sprint, RI :20

25 back kick, 25 double arm back drill, 50 back sprint, RI :20

25 breast kick, 25 scull breast drill, 50 breast sprint, RI :20

25 free kick, 25 fingertip drag free drill, 50 free sprint, RI :20

5×200 free kick, RI :10

8×25 free kick sprint on the :30

3×100 free pull descending in time on the 1:30

200 easy swim (cool down)

= 3000