BEGINNER WORKOUT:

6×50 choice on the 1:30 (warm-up)

10×50 free pull on the 1:00

3×200 free, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

200 easy swim, 200 easy free kick, 200 easy free pull (warm-up)

10×100 (50 free kick/50 free) on the 2:00

5×200 free descending in time on the 4:00

400 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

400 easy free, 400 easy free kick, 400 easy free pull (warm-up)

10×200 free best average time on the 3:30

10×100 free on the 1:15

10×50 free on the :40

300 easy swim (cool down)

= 5000