BEGINNER WORKOUT:

100 easy free, 2×50 easy free, 4×25 easy free, RI :10 (warm-up)

100 free kick, 2×50 free kick, 4×25 free kick, RI :10

2×50 (25 one arm fly drill/25 fly) on the 2:30

2×50 (25 double arm back drill/25 back) on the 2:30

2×50 (25 2/1 breast drill/25 breast) on the 2:30

2×50 (25 rotation free drill/25 free) on the 2:30

200 fast IM

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy free, 8×50 easy free, 16×25 easy free, RI :10 (warm-up)

200 free kick

4×50 (25 one arm fly drill/25 fly) on the 1:30

4×50 (25 double arm back drill/25 back) on the 1:30

4×50 (25 2/1 breast drill/25 breast) on the 1:30

4×50 (25 rotation free drill/25 free) on the 1:30

200 fast IM

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy free, 8×50 easy free, 16×25 easy free, RI :10 (warm-up)

200 free kick, 4×50 free kick, RI :10

6×50 (25 one arm fly drill/25 fly) on the 1:00

6×50 (25 double arm back drill/25 back) on the 1:00

6×50 (25 2/1 breast drill/25 breast) on the 1:00

6×50 (25 rotation free drill/25 free) on the 1:00

2×200 fast IM on the 4:00

200 easy swim (cool down)

= 3400