Remember, IM order = fly, back, breast and then free.

BEGINNER WORKOUT:

100 easy swim, 100 easy kick, 100 easy swim (warm-up)

2×200 free, RI :30

4×25 Free/Back/Free/Breast order on the 1:00

4×25 Free/Back/Free/Breast order on the 1:00

4×25 Free/Back/Free/Breast order on the 1:00

4×25 Free/Back/Free/Breast order on the 1:00

200 swim free

200 kick free

5 minute easy swim (cool down)

= 1500 + 5 minutes

INTERMEDIATE WORKOUT:

150 easy swim, 150 easy kick, 150 easy pull (warm-up)

5×100 IM on the 2:00

50 free easy swim

4×50 IM order on the 1:10

4×50 IM order on the 1:10

4×50 IM order on the 1:10

4×50 IM order on the 1:10

3×200 free, RI :30

400 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

300 easy swim, 300 easy kick, 300 easy pull, RI :30 (warm-up)

400 IM kick

5×200 IM on the 3:30

6×75 (25 fly/25 back/25 breast) on the 1:15

8×100 free (*descend in time for numbers 1-4 and then again for 5-8) on the 1:30 

300 easy swim (cool down)

= 3850

*Note on descending in time on the 8×100 free: 

You want your times to descend (get faster) for each 100 in sets 1-4 and then you would do the same for sets 5-8.

1st 100 – slowest              

2nd 100 – faster

3rd 100 – faster yet

4th 100 – fastest

5th 100 – slowest

6th 100 – faster

7th 100 – faster yet

8th 100 – fastest