BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×25 (odd 25s catch up free drill/even 25s free) on the 2:00

2×100 free pull on the 4:00

4×50 free kick sprint (with fins if you have them), RI :20

4×25 IM on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

12×25 (odd 25s catch up free drill/even 25s free) on the 1:00

5×100 free pull on the 2:00

6×50 free kick sprint (with fins if you have them) on the 1:40

8×25 IM on the :50

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 (odd 25s catch up free drill/even 25s free) on the :30

10×100 free pull on the 1:30

10×50 free kick sprint (with fins if you have them) on the 1:00

12×25 IM on the :30

200 easy swim (cool down)

= 3500