BEGINNER WORKOUT:

300 easy swim (warm-up)

4×50 choice drill on the 2:00

5×100 (50 choice/50 free) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

6×50 choice drill on the 1:30

5×100 (50 choice/50 free) on the 2:00

200 IM kick

500 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 choice drill on the 1:00

10×100 (50 choice/50 free) on the 1:45

400 IM kick

600 (200 choice/200 free/200 easy free) (cool down)

= 4000