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