BEGINNER WORKOUT:

200 easy swim (warm-up)

8×50 free (25 catch up free drill/25 kick) on the 2:00

500 fast free

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free (25 catch up free drill/25 kick) on the 1:30

2×500 fast free on the 10:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free (25 catch up free drill/25 kick) on the 1:00

3×500 free best average time on the 8:00

20×25 choice on the :30

200 easy swim (cool down)

= 3200