BEGINNER WORKOUT:

 5 minute easy swim (warm-up)

4×25 fly or free on the :45

4×25 back on the :45

4×25 breast on the :45

4×25 free on the :45

8×75 (25 fly or free/25 back/25 breast) on the 1:30

200 easy swim (cool down)

= 1200 + 5 minutes

INTERMEDIATE WORKOUT:

200 easy free, 200 easy IM, 200 easy free (warm-up)

400 IM kick

10×100 IM on the 2:00

8×75 (25 fly/25 back/25 breast) (odd 75s kick/even 75s swim), RI :15

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

200 easy free, 200 easy kick, 200 easy IM (warm-up)

8×25 fly kick on the :40

8×25 back kick on the :40

8×25 breast kick on the :40

8×25 free kick on the :40

5×400 IM on the 7:30

5×100 IM descending in time on the 2:00

500 easy swim (cool down)

= 4400