BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 fly on the :50

4×25 back on the :50

4×25 breast on the :50

4×25 free on the :50

8×75 (25 fly/25 back/25 breast) on the 2:00

3×100 fast IM on the 2:00

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

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

4×25 IM on the :30

4×25 IM on the :30

4×25 IM on the :30

4×25 IM on the :30

4×25 IM on the :30

4×25 IM on the :30

400 IM kick

8×75 (25 fly/25 back/25 breast) on the 1:10

5×100 fast IM on the 1:50

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

400 easy free, 400 easy choice (warm-up)

4×50 IM on the 1:00

4×50 IM on the 1:00

4×50 IM on the 1:00

4×50 IM on the 1:00

2×400 IM kick, RI :30

5×200 IM on the 3:50

10×100 (odd 100s IM/even 100s free) on the 1:45

200 easy swim (cool down)

= 4600