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