BEGINNER WORKOUT:

5×50 easy swim on the 2:00 (warm-up)

5×50 free on the 1:30

10×25 back kick on the 1:00

10×25 back sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (25 free/25 back) on the 1:30

20×25 (odd 25s back kick/even 25s back sprint) on the 1:00

10×50 (25 double arm back drill/25 back) on the 1:30

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick with fins

10×50 free pull on the :50

20×25 (odd 25s free with fins/even 25s back kick with fins) on the :30

10×50 free pull on the :45

200 fast free, rest :30, 50 easy free, 200 fast free

250 easy swim (cool down)

= 3200