BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 free, RI :15

10×25 free kick on the :40

50 free sprint

200 easy swim (cool down)

=1200

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

5×100 free on the 2:00

10×50 free kick on the 1:30

3×200 free descending in time on the 4:00

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×300 free descending in time on the 4:30

5×200 free descending in time on the 2:50

5×100 free descending in time on the 1:20

500 easy swim (cool down)

= 4000