BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM kick

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

5×100 IM on the 3:00

6×50 free pull on the 1:30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

8×75 (25 fly/25 back/25 breast) on the 1:15

2×200 IM on the 4:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

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

400 IM kick

8×75 (25 fly/25 back/25 breast) on the 1:00

2×400 IM on the 8:00

4×200 IM descending in time on the 4:00

4×100 IM descending in time on the 2:00

200 easy swim (cool down)

= 4000