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