BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 (odd 25s free rotation drill/even 25s free) on the :45

10×25 free (odd 25s sprint/even 25s easy) on the :45

200 free kick

100 easy swim (cool down)

=1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free pull on the 1:00

5×100 free kick on the 2:30

10×50 free on the :45

100 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 free, 200 free kick, 200 free pull, RI :20

50 free, 100 back, 200 free, 100 breast, 50 free, RI :10

5×200 IM descending in time on the 4:00

400 easy swim (cool down)

= 3000