BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

2×50 free on the 2:00

2×50 free on the 1:45

2×50 free on the 1:30

4×25 dolphin kick on back drill on the 1:30

4×25 IM order on the 1:00

100 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

3×50 free on the 1:30

3×50 free on the 1:20

3×50 free on the 1:00

10×25 dolphin kick on back drill on the :45

12×25 IM order on the :45

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

4×50 free on the 1:00

4×50 free on the :50

4×50 free on the :40

4×100 free pull on the 1:30

20×25 dolphin kick on back drill on the :30

16×25 IM order on the :30

100 easy swim (cool down)

= 3000