BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free kick, RI :15

4×50 free pull, RI :15

4×100 IM, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free pull on the 1:15

5×100 IM on the 3:00

400 free kick

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free kick on the 1:00

10×50 free pull on the :45

20×25 IM order on the :30

5×100 IM descending in time on the 2:00

200 IM kick

8×25 free (odd 25s sprint/even 25 sprint) on the :30

200 easy swim (cool down)

= 3100