BEGINNER WORKOUT:

10×50 easy free on the 1:20 (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:30

16×25 IM order kick on the :55

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

15×50 easy free (5 on the 1:00, 10 on the :55) (warm-up)

10×25 free kick on the :50

8×75 (25 fly/25 back/25 breast) on the 1:45

20×25 free (odd 25s no breather/even 25s easy) on the :50

4×100 IM on the 2:30

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :55, 10 on the :45) (warm-up)

8×75 kick (25 fly/25 back/25 breast) on the 1:45

8×75 (25 fly/25 back/25 breast) on the 1:20

20×25 (odd 25s no breather/even 25s easy) on the :40

4×100 IM descending in time on the 1:45

400 easy swim (cool down)

= 4000