BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 IM kick on the 1:00

5×100 IM, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 IM kick on the :50

8×75 IM order (25 kick/25 drill of choice/25 swim) on the 2:30

5×100 IM on the 2:30

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 IM kick on the :40

8×75 IM order (25 kick/25 drill of choice/25 swim) on the 1:30

5×200 IM on the 4:00

5×100 IM on the 1:45

200 easy swim (cool down)

= 3300