BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:30

4×50 free pull on the 2:00

2×100 free sprint on the 4:00

200 fast free

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 free kick on the 1:00

6×50 free pull on the 1:15

3×100 free sprint on the 3:00

300 fast free

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :30

10×50 free pull on the :45

5×100 free (odd 100s sprint/even 100s easy) on the 2:00

500 fast free

500 easy swim (cool down)

= 3000