BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×25 IM order on the 1:00

2×100 IM on the 3:30

200 IM kick

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy free, 200 easy IM (warm-up)

200 free kick

16×25 IM order on the 1:00

5×100 IM on the 2:00

400 IM kick

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

300 easy free, 200 easy IM (warm-up)

400 choice kick

4×25 free sprint on the :40

16×25 IM order on the :40

6×100 IM on the 1:40

6×100 IM on the 1:25

400 IM kick

200 easy swim (cool down)

= 3200