BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM kick

5×100 IM, RI :20

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

5×200 IM, RI :20

5×100 IM, RI :15

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 IM kick

5×200 IM on the 3:00

10×100 (odd 100s IM/even 100s free) on the 1:40

200 easy swim (cool down)

= 3200