BEGINNER WORKOUT:

10×25 (odd 25s choice/even 25s free) on the :50 (warm-up)

10×25 back kick on the 1:00

4×50 free sprint on the 3:00

4×50 free sprint on the 3:00

100 dolphin kick on back drill

6×50 free pull on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy choice (warm-up)

4×25 fly on the :45

4×25 back on the :45

4×25 breast on the :45

4×25 free on the :45

400 IM kick

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

6×100 IM descending in time for #1-3 and again for #4-6 on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy free, 400 easy anything but free (warm-up)

4×50 fly (25 fly drill of choice/25 fly) on the 1:10

4×50 back (25 back drill of choice/25 back) on the 1:10

4×50 breast (25 breast drill of choice/25 breast) on the 1:10

4×50 free (25 free drill of choice/25 free) on the 1:10

2×400 IM kick, RI :20

3×400 IM on the 8:00

3×200 IM on the 4:00

3×100 IM on the 1:45

500 easy swim (cool down)

= 5000