BEGINNER WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

8×75 (25 free/25 free kick, 25 free) at 80% effort, RI :15

3×100 IM on the 2:15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

12×75 (25 free/25 free kick, 25 free) at 80%, RI :15

4×100 IM on the 2:15

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

16×75 (25 free/25 free kick, 25 free) at 80%, RI :15

5×100 IM on the 2:15

200 easy swim (cool down)

= 2800