BEGINNER WORKOUT:

10 minutes easy swim (warm-up)

3×500 free, RI 1:00

200 easy swim (cool down)

= 1700 + 10 minutes

INTERMEDIATE WORKOUT:

10×50 free on the 1:00 (warm-up)

2×200 IM kick, RI :20

3×1000 free descending in time on the 16:00

300 easy choice swim (cool down)

= 4200

ADVANCED WORKOUT:

400 easy swim, 400 easy kick, RI :30 (warm-up)

3×1500 free descending in time on the 20:00

200 easy swim (cool down)

= 5500