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