BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick, 200 back, 200 back kick, 500 free pull, RI :20

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

3×500 free on the 10:00

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

300 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

3×1000 free on the 15:00

20×25 free (odd 25s sprint/even 25s easy) on the :30

= 5000