BEGINNER WORKOUT:

25 easy free, 50 easy free, 100 easy free, 50 easy free, 25 easy free, RI :20 (warm-up)

10×25 (odd 25s rotation free drill/even 25s free) on the 1:30

2×300 free (100 easy/100 fast/100 easy), RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

50 easy free, 100 easy free, 200 easy free, 100 easy free, 50 easy free, RI :15 (warm-up)

20×25 (odd 25s rotation free drill/even 25s free) on the :50

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

50 easy free, 100 easy free, 200 easy free, 100 easy free, 50 easy free, RI :10 (warm-up)

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

2×400 (1st 400 easy, 2nd 400 fast), RI :15

2×200 (1st 200 easy, 2nd 200 fast), RI :15

2×400 (1st 400 easy, 2nd 400 fast), RI :15

2×200 (1st 200 easy, 2nd 200 fast), RI :15

200 easy swim (cool down)

= 3600