BEGINNER WORKOUT:

50 easy free, 100 easy IM, 50 easy free (warm-up)

4×25 fly kick, RI :20

4×25 back kick, RI :20

4×25 breast kick, RI :20

4×25 free kick, RI :20

6×100 broken IM sprint (25 fly sprint/rest :15/25 back sprint/rest :15/25 breast sprint/rest :15/25 free sprint/rest 1:00)

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

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

8×25 fly kick on the 1:00

8×25 back kick on the 1:00

8×25 breast kick on the 1:00

8×25 free kick on the 1:00

12×50 IM order on the 1:45

6×100 broken IM sprint (25 fly sprint/rest :10/25 back sprint/rest :10/25 breast sprint/rest :10/25 free sprint/rest :45)

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

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

10×25 fly kick on the :45

10×25 back kick on the :45

10×25 breast kick on the :45

10×25 free kick on the :45

10×50 free pull on the :50

5×100 IM on the 2:00

5×200 broken IM sprint (50 fly sprint/rest :10/50 back sprint/rest :10/50 breast sprint/rest :10/50 free sprint) on the 5:00

200 easy swim (cool down)

= 4000