BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 choice (anything but free) on the 1:30

12×25 breast kick on the :50

4×50 fast breast on the 3:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

200 free pull

5×100 choice (anything but free) on the 2:00

500 free kick

20×25 breast kick on the :40

4×50 fast breast on the 2:00

300 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free pull

200 breast kick

10×100 choice (anything but free) on the 1:40

20×25 (odd 25s breast/even 25s free) on the :30

10×50 breast on the 1:00

4×50 fast breast on the 2:00

200 easy swim (cool down)

= 3400