BEGINNER WORKOUT:

200 easy swim (warm-up)

4×200 free, RI :20

2×400 free kick, RI :20

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×300 free descending in time on the 5:30

2×400 free kick, RI :15

400 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

500 free kick

10×50 free on the :40

500 easy swim (cool down)

= 5000