BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 free kick on the 1:30

4×50 free pull on the 1:10

4×100 free descending in time on the 2:30

8×25 free (odd 25s sprint/even 25s easy) on the :50

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick, 200 free pull, 200 free, RI :15

5×100 free (25 sprint/50 easy/25 sprint) on the 2:00

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

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×200 free pull on the 4:00

500 free kick

10×100 free on the 1:15

500 easy swim (cool down)

= 3500