BEGINNER WORKOUT:

300 easy swim (warm-up)

2×500 free, RI :30

2×300 free, RI :20

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

1000 free, 800 free, 400 free, RI :20

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

2×1000 free negative split by 500 (the 2nd 500 of each 1000 should be faster than the first 500) on the 14:00

2×500 free descending in time on the 7:00

5×200 free best average time on the 2:50

500 easy swim (cool down)

= 5000