BEGINNER WORKOUT:

200 easy swim (warm-up)

100 breast kick

8×25 (odd 25s breast/even 25s free) on the :50

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

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 (odd 100s breast/even 100s free)

200 breast kick

4×75 breast arms with flutter kick (use fins if you have them) on the 2:00

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

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 (odd 100s breast/even 100s free)

200 breast kick

8×75 breast arms with flutter kick (use fins if you have them) on the 1:10

3×200 breast descending in time on the 3:40

3×100 breast descending in time on the 2:00

300 easy swim (cool down)

= 3000