BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free pull on the 1:10

200 breast kick

20×25 (odd 25s 2/1 breast drill/even 25s breast) on the :50

5×100 breast on the 2:30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

150 easy free, 100 easy free kick, 150 easy breast (warm-up)

8×50 free pull on the :55

8×75 (25 2/1 breast drill/25 breast kick/25 breast) on the 2:00

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

400 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

30×50 free (10 on the :55, 10 on the :50, 10 on the :45) (warm-up)

20×25 (odd 25s 2/1 breast drill/even 25s breast sprint) on the :30

5×200 breast on the 4:00

5×100 breast descending in time on the 1:40

5×50 breast sprint on the 2:00

10×50 free on the :40

250 easy swim (cool down)

= 4500