BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

6×50 free pull, RI :15

3×50 free sprint on the 2:00

50 easy free

12×25 free (odd 25s sprint/even 25s easy) on the 1:00

100 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

8×50 free pull on the 1:30

4×50 free sprint on the 1:30

100 easy free

16×25 free (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free pull on the :45

4×50 free sprint on the 1:00

50 easy free

4×50 free sprint on the 1:00

50 easy free

20×25 free (odd 25s sprint/even 25s easy) on the :30

300 easy swim (cool down)

= 2800