BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

5×100 free breathing every 5th stroke, RI :15

12×25 free (odd 25s no breather/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

5×200 free breathing every 5th stroke on the 4:00

8×25 free no breather on the :50

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

5×300 free breathing every 7th stroke on the 4:30

20×25 free (odd 25s no breather/even 25s easy) on the :30

200 easy swim (cool down)

= 3700