BEGINNER WORKOUT:

200 easy swim (warm-up)

8×50 choice on the 1:45

400 choice kick

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 choice on the 1:30

16×25 choice (odd 25s sprint/even 25s easy) on the :45

5×100 (odd 100s choice/even 100s free) on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 choice on the 1:00

20×25 choice (odd 25s sprint/even 25s easy) on the :40

10×100 (odd 100s choice/even 100s free) on the 1:30

500 easy swim (cool down)

= 3000