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OK well i swim and i am 13 and I swim monday Tuesday in the morning and after school Wednesday Thursday and Friday in the morning and in the afernoon and on Saturday but a good work out would be like for a warm up 4x200 free swim kick pull swim then do 6x100 of watever stroke you want to get better at in my case i need to work on fly bcz that is the stroke that i am goin to state in then do 4x200 free then like 8x50 fly 6x50 back 4x50 brest 2x50 free then do 2x200 pull back and do more if you have time but make sure you do a cool down nothing less than a 100 and nothing more than a 400 HOPE I HELPED!!!!!!!!
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