BEGINNER WORKOUT:

200 easy swim (warm-up)

4×300 free, RI :40

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free descending in time on the 8:00

400 free kick

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

3×200 free kick on the 4:00

6×500 free descending in time for #1-3 and again for #4-6 on the 7:00

3×200 free pull on the 3:00

300 easy swim (cool down)

= 5000