BEGINNER WORKOUT:

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

20×25 back, RI :15

6×75 (50 back/25 free) on the 1:30

200 easy swim (cool down)

= 1550

INTERMEDIATE WORKOUT:

300 easy swim, 300 easy free pull, 300 easy free kick, RI :20 (warm-up)

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

300 kick (100 back/100 breast/100 free)

10×100 free descending in time for #1-4, #5-7 and #8-10 on the 1:45

20×50 free pull on the :45

200 easy swim (cool down)

= 4000

ADVANCED WORKOUT:

400 easy swim, 400 easy IM kick, 400 easy IM swim, RI :30 (warm-up)

8×75 kick (25 fly/25 back/25 breast) on the 1:00

400 IM

2×200 IM on the 4:00

4×100 IM descending in time on the 2:00

8×75 kick (25 fly/25 back/25 breast) on the 1:00

10×100 free (swim 75 at 70%, take a 10 second rest and then sprint the last 25 of each 100) on the 1:40

400 easy swim (cool down)

= 5000