BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 free kick on the :45

10×25 dolphin kick on back drill on the :45

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

4×50 fast free on the 3:00

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×100 IM on the 2:00

400 free pull

10×100 free on the 1:45

400 free kick

200 easy swim (cool down)

= 3400

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free pull

500 free kick

10×100 IM on the 1:45

10×100 free descending in time for #1-5 and again for #6-10 on the 1:20

4×200 IM on the 4:00

200 easy swim (cool down)

= 4500