BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 free kick/25 free) on the 2:00

3×100 free on the 2:30

100 easy free 

200 free kick

4×50 free pull on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 free kick/25 free) on the 1:10

5×100 free on the 1:45

100 easy free

400 free kick

6×50 free pull on the 1:10

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 free kick/25 free) on the :50

5×100 free on the 1:15

100 easy free

400 free kick

10×50 free pull on the :45

500 easy swim (cool down)

= 3000