BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

200 free kick

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

4×75 free (25 breathing every 3 strokes/25 breathing every 5 stroke/25 breathing every 7 strokes) on the 2:40

8×50 free (odd 50s easy/even 50s sprint) on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

8×75 free (25 breathing every 3 strokes/25 breathing every 5 strokes/25 breathing every 7 strokes) on the 1:30

10×50 free (2 50s sprint/50 easy) on the 1:20

400 easy swim (cool down)

= 3000