BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM kick

200 IM drill of choice (50 fly/50 back/50 breast/50 free)

2×200 IM on the 4:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

200 IM drill of choice (50 fly/50 back/50 breast/50 free)

10×50 free on the :45

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

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

400 IM kick

400 IM drill of choice

4×50 IM order on the :50

5×200 IM descending in time on the 3:00

5×100 IM descending in time on the 1:20

200 easy swim (cool down)

= 3200