BEGINNER WORKOUT:

100 easy free, 100 easy IM (warm-up)

2×25 fly, 50 fly, RI :20

2×25 back, 50 back, RI :20

2×25 breast, 50 breast, RI :20

2×25 free, 50 free, RI :20

200 IM kick

5×100 IM descending in time on the 3:00

300 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

200 easy free, 100 easy IM kick, 100 easy IM (warm-up)

4×25 fly, 2×50 fly, 100 fly, RI :15

4×25 back, 2×50 back, 100 back, RI :15

4×25 breast, 2×50 breast, 100 breast, RI :15

4×25 free, 2×50 free, 100 free, RI :15

400 IM kick

3×200 IM descending in time on the 4:00

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

200 easy free, 100 easy IM kick, 200 easy IM (warm-up)

8×25 fly, 4×50 fly, 2×100 fly, 200 fly, RI :10

8×25 back, 4×50 back, 2×100 back, 200 back, RI :10

8×25 breast, 4×50 breast, 2×100 breast, 200 breast, RI :10

8×25 free, 4×50 free, 2×100 free, 200 free, RI :10

200 IM kick

5×200 IM descending in time on the 3:00

100 easy swim (cool down)

= 5000