BEGINNER WORKOUT:

200 easy swim (warm-up)

20×25 (odd 25s free/even 25s back) on the :50

20×25 (odd 25s breast/even 25s fly) on the :50

200 IM

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (25 free/25 back) on the 1:15

10×50 (25 breast/25 fly) on the 1:15

2×200 IM on the 4:15

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

10×50 free pull

5×100 IM on the 1:45

5×200 IM on the 3:00

200 easy swim (cool down)

= 3200