BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 free kick on the 1:00

16×25 free (odd 25s sprint/even 25s easy) on the :50

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :50

20×25 free (odd 25s sprint/even 25s easy) on the :45

20×25 IM order on the :50

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :40

20×25 free (odd 25s sprint/even 25s easy) on the :30

20×25 IM order on the :30

20×25 free no breather on the :40

500 easy swim (cool down)

= 3000