BEGINNER WORKOUT:

Warm Up

400 easy free (every 3rd 25 do a free drill)
4 x 50 pull free @ 1:30

Main Set

4 x 25 free r.i. :15
2 x 50 free r.i. :10
100 free
Rest 1:00 then repeat above 2 times

Warm Down

200 easy free

= 1,400

INTERMEDIATE WORKOUT:

Warm Up

400 easy free (every 3rd 25 do a free drill)
8 x 50 pull free @ 1:00

Main Set

8 x 25 free r.i. :10
4 x 50 free r.i. :05
200 free
Rest 1:00 then repeat above 2 times

Warm Down

400 Easy free

= 2,400

ADVANCED WORKOUT:

Warm Up

500 easy free (drill every 3rd 25)
10 x 50 pull free @ :50

Main Set

8 x 25 free @ :30
4 x 50 free @ :45
200 free @ 2:50
Rest 1:00 then repeat above 3 times

Warm Down

500 easy free

= 3,300