BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 free on the 1:15

20X25 (odd 25s breast/even 25s free) on the :40

200 breast kick

100 easy swim (cool down)

=1500

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

6×100 (50 breast/50 free) on the 2:30

8×75 (50 breast/25 free) on the 1:45

12×25 breast kick on the :40

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

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

20×25 (odd 25s breast kick/even 25s breast) on the :30

10×100 (odd 100s free/even 100s breast) on the 2:00

10×50 breast kick on the 1:00

5×200 (100 breast/100 free) descending in time on the 4:00

400 easy swim (cool down)

= 4000