BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:30

200 IM kick

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

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

4×200 IM kick on the 4:00

4×200 IM, RI :30

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

4×50 one arm fly drill on the 1:00

4×50 the wave back drill on the 1:00

4×50 scull breast drill on the 1:00

4×50 rotation free drill on the 1:00

4×200 IM kick on the 3:40

4×200 IM on the 3:30

200 easy swim (cool down)

= 3700