BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 (odd 25s one arm fly drill/even 25s fly kick) on the :50

4×25 (odd 25s double arm back drill/even back kick) on the :50

4×25 (odd 25s 2/1 breast drill/even 25s breast kick) on the :50

4×25 (odd 25s catch up free drill/even 25s free kick) on the :50 

12×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly – repeat until 12x50s are completed) on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

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

4×25 (odd 25s one arm fly drill/even 25s fly kick) on the :40

4×25 (odd 25s two arm back drill/even 25s back kick) on the :40

4×25 (odd 25s 2/1 breast drill/even 25s breast kick) on the :40

4×25 (odd 25s catch up free drill/even 25s free kick) on the :40

12×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly – repeat until 12x50s are completed) on the 1:30

5×100 IM on the 2:00

10×50 free pull on the :55

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

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

400 IM kick

4×25 (odd 25s one arm fly drill/even 25s fly kick) on the :30

4×25 (odd 25s two arm back drill/even 25s back kick) on the :30

4×25 (odd 25s 2/1 breast drill/even 25s breast kick) on the :30

4×25 (odd 25s catch up free drill/even 25s free kick) on the :30

400 IM kick

12×50 (25 fly/25 back, 25 back/25 breast, 25 breast/25 free, 25 free/25 fly and repeat until 12x50s are completed) on the 1:00

10×100 (odd 100s IM/even 100s free) on the 1:30

400 easy swim (cool down)

= 4000