*best average time – the fastest pace that you can swim all 6 100s consistently in that set

**2/1 breast drill = 2 kicks and then 1 pull

 

BEGINNER WORKOUT:

5×50 free, 5×50 breast, 5×50 free on the 1:00 (warm-up)

10×25 breast on the :40

6×100 breast *best average time on the 2:00

8×75 (25 breast/25 free/25 breast) on the 1:30

300 easy swim (cool down)

= 2500

INTERMEDIATE WORKOUT:

200 easy free, 200 easy breast (warm-up)

20×25 (odd 25s **2/1 breast drill/even 25s free) on the :30

8×75 (25 free/25 breast/25 back) on the 1:00

500 free, 400 (100 free/100 breast/100 free/100 breast), 300 free, 200 breast, 100 breast sprint, RI :20

10×50 swim on the 1:00 (cool down)

= 3500

ADVANCED WORKOUT:

200 easy free, 200 easy IM, 200 easy free (warm-up)

4×100 breast kick on the 2:00

4×25 **2/1 breast drill on the :30

4×50 (25 breast/25 free) on the 1:00

4×75 (50 breast/25 free) on the 1:20

4×100 (75 breast/25 free) on the 1:45

4×150 (100 breast/50 free) on the 2:15

4×200 breast descending in time on the 3:20

6×100 free easy swim on the 2:00

= 4000