Fast = 90% effort (not a full-out sprint)

BEGINNER WORKOUT:

100 free, 100 choice, 100 choice kick (warm-up)

4×25 fast free kick on the :50

2×50 easy free on the 1:10

4×50 fast free on the 1:05

4×50 easy free on the 1:10

2×100 free on the 2:00

4×50 free on the 1:10

10 flip turns

200 easy choice (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 free, 200 choice, 200 choice kick (warm-up)

8×25 fast free kick on the :40

4×50 easy free on the 1:00

6×50 fast free on the :55

6×50 easy free on the 1:00

4×100 free on the 1:50

6×50 free on the 1:00

10 flip turns

200 easy choice (cool down)

= 2500

ADVANCED WORKOUT:

300 free, 300 choice, 300 choice kick (warm-up)

12×25 fast free kick on the :30

6×50 easy free on the :50

8×50 fast free on the :45

8×50 easy free on the :50

6×100 free on the 1:40

8×50 free on the :50

10 flip turns

200 easy choice (cool down)

= 3500