BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×50 breast on the 1:30

4×100 (25 scull breast drill/25 breast/25 scull breast drill/25 breast) on the 3:00

200 breast

4×50 easy swim on the 2:00 (cool down)

= 1400

INTERMEDIATE WORKOUT:

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

400 IM kick

4×50 breast descending in time on the 1:00

4×50 breast descending in time on the 1:00

8×100 breast on the 2:00

20×25 (odd 25s scull breast drill/ even 25s breast) on the :40

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

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

2×400 IM kick, RI :30

4×50 breast descending in time on the :55

4×50 breast descending in time on the :55

4×50 breast descending in time on the :55

4×50 breast descending in time on the :55

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

400 easy swim (cool down)

= 3800