BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 fly kick, RI :10

100 IM

4×25 back kick, RI :10

100 IM

4×25 breast kick, RI :10

100 IM

4×25 free kick, RI :10

100 IM

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

4×25 fly pull on the :40

4×25 fly kick on the :40

200 IM

4×25 back pull on the :40

4×25 back kick on the :40

200 IM

4×25 breast pull on the :45

4×25 breast kick on the :45

200 IM

4×25 free pull on the :30

4×25 free kick on the :30

200 IM

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

400 easy swim (warm-up)

4×50 fly pull on the 1:00

4×50 fly kick on the 1:00

200 IM

4×50 back pull on the 1:00

4×50 back kick on the 1:00

200 IM

4×50 breast pull on the 1:20

4×50 breast kick on the 1:20

200 IM

4×50 free pull on the 1:00

4×50 free kick on the :50

200 IM

400 easy swim (cool down)

= 3200