BEGINNER WORKOUT:

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

4×100 IM on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:30

400 IM kick

12×50 IM order on the 1:00

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

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

16×75 (25 fly/25 back/25 breast) on the 1:20

400 IM kick

5×200 IM on the 4:00

4×50 IM order sprint on the 1:00

200 easy swim (cool down)

= 3400