BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 (back kick down/breast kick back) on the :50

10×25 (odd 25s the wave back drill/even 25s 2/1 breast drill) on the :45

3×100 (25 free/25 back/25 breast/25 free) on the 2:30

6×50 (25 back/25 breast) on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

100 back kick, 100 breast kick

20×25 (odd 25s the wave back drill/even 25s 2/1 breast drill) on the :40

5×100 (25 free/25 back/25 breast/25 free) on the 2:00

10×50 (25 back/25 breast) on the 1:10

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

400 easy swim (warm-up)

200 back kick, 200 breast kick

10×50 free pull on the :45

100 back kick, 100 breast kick

20×25 (odd 25s the wave back drill/even 25s 2/1 breast drill) on the :30

10×100 (25 free/25 back/25 breast/25 free) on the 1:45

10×50 (25 back/25 breast) on the :55

200 easy swim (cool down)

= 3700