BEGINNER WORKOUT:

200 easy swim (warm-up)

200 breast kick

10×50 (25 scull breast drill/25 breast) on the 1:30

200 2/1 breast drill

4×25 breast sprint on the :45

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 breast kick on the :45

8×75 (25 free/50 breast)

200 2/1 breast drill

10×50 free pull on the :50

300 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free on the :50

8×50 free on the :45

6×50 free on the :40

300 2/1 breast drill

4×200 breast on the 4:30

200 easy swim (cool down)

= 3000