BEGINNER WORKOUT:

300 easy free (warm-up)

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

8×50 free with a snorkel if you have one on the 1:05

2×50 free on the 1:10

8×25 free on the :50 going at your 200 free pace

2×50 free on the 1:10

2×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

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

12×50 free with a snorkel if you have one on the :55

4×50 free on the 1:00

12×25 free on the :40 going at your 200 free pace

4×50 free on the 1:00

3×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 2450

ADVANCED WORKOUT:

500 easy free (warm-up)

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

16×50 free with a snorkel if you have one on the :45

6×50 free on the :50

16×25 free on the :30 going at your 200 free pace

6×50 free on the :50

4×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 3200