BEGINNER WORKOUT:

200 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

6×100 breast kick on the 2:15

200 breast (50 breast/50 choice breast drill) working on technique

2×100 breast on the 2:15

200 breast (50 breast/50 choice breast drill)

2×100 breast on the 2:10

200 breast (50 breast/50 choice breast drill)

2×100 breast sprint on the 2:05

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

300 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

8×100 breast kick on the 2:00

200 breast (50 breast/50 choice breast drill) working on technique

3×100 breast on the 2:00

200 breast (50 breast/50 choice breast drill)

3×100 breast on the 1:55

200 breast (50 breast/50 choice breast drill)

3×100 breast sprint on the 1:50

200 easy free (cool down)

= 3300

ADVANCED WORKOUT:

500 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

10×100 breast kick on the 1:45

200 breast (50 breast/50 choice breast drill) working on technique

4×100 breast on the 1:45

200 breast (50 breast/50 choice breast drill)

4×100 breast on the 1:40

200 breast (50 breast/50 choice breast drill)

4×100 breast sprint on the 1:35

200 easy free (cool down)

= 4000