BEGINNER WORKOUT:

300 easy swim (warm-up)

200 breast kick

10×25 2/1 breast drill on the :50

10×25 breast (odd 25s sprint/even 25s easy) on the :50

4×75 (25 back/25 breast/25 free) on the 2:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 easy free, 200 easy breast (warm-up)

2×200 breast kick, RI :20

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

10×50 breast on the 1:10

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

200 easy free, 200 easy breast, 200 easy free (warm-up)

2×400 IM kick on the 8:00

10×50 breast on the 1:20

20×25 breast kick on the :40

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

400 easy swim (cool down)

= 3400