IM order = fly, back, breast, free

Alternate IM order = free, breast, back, fly

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 fly on the 1:00

4×25 back on the 1:00

4×25 breast on the 1:00

4×25 free on the 1:00

8×50 IM order kick on the 2:00

4×100 IM descending in time on the 2:30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

200 easy free, 200 easy IM kick, 200 easy IM, RI :45 (warm-up)

4×50 fly on the 1:00

4×50 back on the 1:00

4×50 breast on the 1:00

4×50 free on the 1:00

8×50 IM kick on the 1:30

4×200 IM descending in time on the 3:00

4×100 IM on the 1:30

400 easy swim (cool down)

= 3400

ADVANCED WORKOUT:

200 easy free, 200 easy IM kick, 200 easy IM, RI :20 (warm-up)

10×200 (odd 200s alternate IM/even 200s free) on the 3:00

10×100 (odd 100s alternate IM/even 100s free) on the 1:30

20×25 IM kick on the :30

10×50 (25 fly/25 back, 25 fly/25 back, 25 back/25 breast, 25 back/25 breast, 25 breast/25 free, 25 breast/25 free, 25 free/25 fly, 25 free/25 fly) on the 1:30

400 easy swim (cool down)

= 5000