BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 choice kick on the 1:00

4×25 choice drill on the 1:00

4×25 choice sprint on the 1:00

5×100 free breathing every 5th stroke on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×50 choice kick on the 2:00

4×50 choice drill on the 1:30

4×50 choice sprint on the 1:15

10×100 free breathing every 5th stroke on the 2:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 choice kick on the 1:15

4×50 choice drill on the 1:00

4×50 choice sprint on the 1:00

10×100 free breathing every 5th stroke on the 1:30

5×200 free pull on the 3:00

200 easy swim (cool down)

= 3300