BEGINNER WORKOUT:

200 easy swim (warm-up)

24×25 (8 25s back/8 25s breast/8 25s free) on the 1:00

2×300 (100 free/100 IM/100 free), RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

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

8×25 fly on the :45

8×25 back on the :45

8×25 breast on the :45

8×25 free on the :45

400 IM kick

2×400 free, RI :30

100 easy free, 100 easy IM, 100 easy free, 100 easy IM (cool down)

= 3000

ADVANCED WORKOUT:

300 easy free, 300 easy free kick, 300 easy free pull (warm-up)

6×50 fly on the 1:00

6×50 back on the 1:00

6×50 breast on the 1:00

6×50 free on the 1:00

20×25 IM kick on the :40

10×50 free pull on the :45

5×200 IM on the 3:45

400 easy swim (cool down)

= 4500