BEGINNER WORKOUT:

6×50 (25 easy rotation free drill/25 easy free) on the 1:45 (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the 1:15

4×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy free on the 1:30 (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the :50

3×200 free kick, RI :15

6×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 4:00

250 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

20×50 easy free (10 on the 1:00, 10 on the :50) (warm-up)

20×25 (odds 25s free kick/even 25s free) on the :40

3×200 free pull on the 3:00

8×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 3:00

300 easy swim (cool down)

= 3000