BEGINNER WORKOUT:

200 easy swim (warm-up)

5×25 fly or free on the 1:00

5×25 back on the 1:00

5×25 breast on the 1:00

5×25 free on the 1:00

4×50 free kick on the 1:30

100 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

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

5×50 fly descending in time on the 1:15

5×50 back descending in time on the 1:15

5×50 breast descending in time on the 1:15

5×50 free descending in time on the 1:15

4×100 IM kick on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

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

10×100 IM descending in time for #1-5 and again for #6-10 on the 2:00

400 IM kick

5×50 fly (25 sprint/25 easy) on the 1:00

5×50 back (25 sprint/25 easy) on the 1:00

5×50 breast (25 sprint/25 easy) on the 1:00

5×50 free (25 sprint/25 easy) on the 1:00

200 easy swim (cool down)

= 3200