BEGINNER WORKOUT:

6×50 free on the 1:30 (warm-up)

12×25 IM order on the :50

200 IM kick

5×100 IM on the 2:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

100 easy free, 100 easy IM, 100 easy free (warm-up)

4×50 fly on the 1:00

4×50 back on the 1:00

4×50 breast on the 1:00

4×50 fly on the 1:00

400 IM

3×200 IM on the 4:00

3×100 IM descending in time on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

12×50 IM order (25 drill of choice/25 swim) on the 1:00

3×400 IM on the 8:00

3×200 IM on the 4:00

3×100 IM on the 1:45

400 easy swim (cool down)

= 3600