BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 free on the 1:00

2×50 free on the 2:00

100 free on the 3:00

4×25 free on the 1:00

2×50 free on the 2:00

100 free on the 3:00

4×25 free kick on the 1:20

2×50 free kick on the 2:40

100 free kick on the 3:30

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×25 free on the :45

4×50 free on the 1:15

2×100 free on the 2:00

200 free on the 4:00

8×25 free on the :45

4×50 free on the 1:15

2×100 free on the 2:00

200 free on the 4:00

8×25 free kick on the 1:00

4×50 free kick on the 1:45

2×100 free kick on the 4:00

200 free kick on the 5:00

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×25 free on the :30

4×50 free on the :50

2×100 free on the 1:30

200 free on the 3:00

8×25 free on the :30

4×50 free on the :50

2×100 free on the 1:30

200 free on the 3:00

8×25 free kick on the :30

4×50 free kick on the 1:00

2×100 free kick on the 2:00

200 free kick on the 4:00

8×25 free kick on the :30

4×50 free kick on the 1:00

2×100 free kick on the 2:00

200 free kick on the 4:00

300 easy swim (cool down)

= 4000