BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 2/1 breast drill on the :50

8×25 breast kick on the :50

4×75 (25 free/50 breast) on the 2:00

3×100 breast on the 2:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

100 easy free, 100 easy breast, 100 easy free easy swim (warm-up)

10×25 2/1 breast drill on the :45

10×25 breast kick on the :45

200 breast

2×100 breast on the 2:00

4×50 fast breast on the 1:30

10×50 free pull on the 1:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

100 easy free, 200 easy breast, 100 easy free (warm-up)

20×25 (odd 25s 2/1 breast drill/even 25s breast kick) on the :30

4×25 breast sprint on the :45

5×200 (odd 200s breast/even 200s free) on the 4:00

5×100 breast on the 1:30

10×50 (25 breast/25 free) on the 1:00

500 easy swim (cool down)

= 3500