BEGINNER WORKOUT:

6×50 (25 easy breast/25 easy free) on the 2:00 (warm-up)

8×25 breast kick on the :50

4×75 (25 breast kick/25 scull breast drill/25 breast) on the 1:40

8×25 breast on the :55

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 (25 easy breast/25 easy free) on the 1:30 (warm-up)

20×25 breast kick on the :50

8×75 (25 breast kick/25 scull breast drill/25 breast) on the 1:30

5×100 free on the 2:00

8×25 breast on the :45

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

10×50 (25 easy breast/25 easy free) on the 1:00 (warm-up)

20×25 (odd 25s breast kick/even 25s free kick) on the :40

8×75 (25 breast kick/25 scull breast drill/25 breast) on the 1:20

10×100 (odd 100s breast/even 100s free) on the 1:30

20×25 (odd 25s breast sprint/even 25s easy free) on the :40

200 easy swim (cool down)

= 3300