BEGINNER WORKOUT:

8×50 easy swim on the 1:30 (warm-up)

4×25 fly on the 1:00

4×25 back on the 1:00

4×25 breast on the 1:00

4×25 free on the 1:00

4×100 IM on the 3:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

8×50 easy swim on the 1:00 (warm-up)

8×25 fly on the :45

8×25 back on the :45

8×25 breast on the :45

8×25 free on the :45

4×100 IM on the 2:15

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

400 IM kick

4×50 fly on the :50

4×50 back on the :50

4×50 breast on the :50

4×50 free on the :50

6×100 IM on the 1:45

6×100 free on the 1:20

2×400 IM on the 7:00

300 easy swim (cool down)

= 4000