BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

200 free kick

4×25 fly on the :50 

4×25 back on the :50

4×25 breast on the :50

4×25 free on the :50

2×200 IM on the 4:30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free pull

200 free kick

20×25 (25 fly drill (your choice)/25 fly/25 back drill (your choice)/25 back/25 breast drill (your choice)/25 breast/25 free drill (your choice)/25 free – repeat until 20x25s are completed) on the :40

2×200 IM on the 4:00

4×100 (odd 100s free/even 100s IM) on the 2:00

300 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

12×50 IM order (25 drill of choice/25 swim) on the :55 

2×400 IM on the 6:00

4×200 IM on the 3:00

8×100 (odd 100s IM/even 100s free) on the 1:30

10×50 free pull on the :45

200 easy swim (cool down)

= 5200