BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 choice on the 1:00

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

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 (25 free/50 choice) on the 1:30

3×500 free descending in time on the 8:00

4×50 easy swim on the 1:00 (cool down)

= 2600

ADVANCED WORKOUT:

500 easy swim (warm-up)

3×1000 free negative split by 500 (the 2nd 500 of each 1000 should be faster than the first 500) on the 15:00

10×50 free on the 1:00 (cool down)

= 4000