BEGINNER WORKOUT:

200 easy swim (warm-up)

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

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

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×50 IM order (50 fly/50 back/50 breast/50 free) on the 1:00, 200 IM kick

4×50 IM order (50 fly/50 back/50 breast/50 free) on the 1:00, 200 IM kick

4×50 IM order (50 fly/50 back/50 breast/50 free) on the 1:00, 200 IM kick

4×50 IM order (50 fly/50 back/50 breast/50 free) on the 1:00, 200 IM kick

10×50 free pull on the :55

5×100 free (breathing every 5th stroke) descending in time on the 1:30

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 IM order (50 fly/50 back/50 breast/50 free) on the :50, 200 IM kick

4×50 IM order (50 fly/50 back/50 breast/50 free) on the :50, 200 IM kick

4×50 IM order (50 fly/50 back/50 breast/50 free) on the :50, 200 IM kick

4×50 IM order (50 fly/50 back/50 breast/50 free) on the :50, 200 IM kick

20×25 free (odd 25s sprint/even 25s back) on the :30

10×200 free descending in time for #1-5 and again for #6-10 on the 2:50

400 easy swim (cool down)

= 5000