BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

4×300 free, RI :30

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×400 free descending in time on the 7:00

400 free pull

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

3×200 free kick on the 4:00

4×500 free descending in time on the 7:00

10×50 free pull on the :45

400 easy swim (cool down)

= 4000