BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 breast kick on the :50

10×25 2/1 breast drill on the :50

10×50 (odd 50s breast/even 50s free) on the 1:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

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

20×25 (odd 25s 2/1 breast drill/even 25s breast kick) on the :45

10×50 breast on the 1:10

4×100 breast on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 breast kick

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

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

5×200 breast descending in time on the 4:00

500 easy swim (cool down)

= 3600