BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

4×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 3:00

4×100 (odd 100s IM/even 100s reverse IM) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

8×50 easy swim, RI :20 (warm-up)

200 IM kick

4×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 2:10

400 IM kick

4×100 (odd 100s IM, even 100s reverse IM) on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

400 IM kick

5×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 1:50

400 IM kick

10×100 (odd 100s IM/even 100s reverse IM) on the 1:45

200 easy swim (cool down)

= 3000