BEGINNER WORKOUT:
200 easy free (warm-up)
200 IM kick
8×75 IM order (50 swim/:20 rest/25 sprint) on the 3:00
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 IM kick
8×75 IM order (50 swim/:15 rest/25 sprint) on the 2:30
400 easy swim (cool down)
= 1800
ADVANCED WORKOUT:
500 easy swim (warm-up)
400 IM kick
10×50 free pull on the :45
100 easy swim
12×75 IM order (50 swim/:10 rest/25 sprint) on the 2:00
5×100 IM descending in time on the 1:30
300 easy swim (cool down)
= 3200