BEGINNER WORKOUT:

300 easy free (warm-up)

6×50 free (25 kick/25 free) on the 1:10

12×25 IM order on the :50

4(3×50) IM by set sprint on the 1:20 – swim 3×50 fly, 3×50 back, 3×50 breast, 3×50 free

12×25 free on the :50 (use fins if you have them)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

8×50 free (25 kick/25 free) on the 1:00

16×25 IM order on the :40

4(4×50) IM by set sprint on the 1:10 – swim 4×50 fly, 4×50 back, 4×50 breast, 4×50 free

16×25 free on the :40 (use fins if you have them)

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy free (warm-up)

10×50 free (25 kick/25 free) on the :50

20×25 IM order on the :30

4(5×50) IM by set sprint on the 1:00 – swim 5×50 fly, 5×50 back, 5×50 breast, 5×50 free

20×25 free on the :30 (use fins if you have them)

200 easy swim (cool down)

= 3200