BEGINNER WORKOUT:

200 easy swim (warm-up)

8×75 (25 back/25 breast/25 free) on the 2:00

20×25 kick (odd 25s free/even 25s anything but free) on the :45

4×50 IM order

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

500 easy free, 500 easy free kick (warm-up)

12×75 (25 fly/25 back/25 breast) on the 1:30

20×25 kick (odd 25s free/even 25s back or fly) on the :40

4×50 IM order on the 1:15

4×50 IM order on the 1:15

4×50 IM order on the 1:15

4×50 IM order on the 1:15

200 easy swim (cool down)

= 3400

ADVANCED WORKOUT:

500 easy free, 500 easy free kick, 500 easy free pull, RI :30 (warm-up)

2×400 IM kick on the 8:00

5×200 IM on the 3:45

10×100 IM descending in time for #1-4, #5-7 and again for #8-10 on the 1:30

500 easy swim (cool down)

= 4800