BEGINNER WORKOUT:

3×100 easy swim, RI :20 (warm-up)

4×75 (25 free/25 back/25 free) on the 3:00

5×200 (odd 200s free/even 200s back) on the 5:00

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

6×100 easy swim, RI :15 (warm-up)

8×75 (25 free/25 back/25 free) on the 2:00

5×200 (odd 200s free/even 200s back) on the 3:30

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

1000 easy swim (warm-up)

10×50 (odd 50s back/even 50s free) on the 1:00

8×75 (25 free/25 back/25 free) on the 1:30

5×200 back on the 3:20

5×200 free on the 3:00

300 easy swim (cool down)

= 4400