BEGINNER WORKOUT:

5 minute easy swim (warm-up)

400 free, 400 free kick, 400 free pull, 400 free, RI :30

200 easy swim (cool down)

= 1800 + 5 minutes

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :50

50 free, 100 free, 200 free, 300 free, 400 free, 500 free, 400 free, 300 free, 200 free, 100 free, 50 free, RI :20

200 easy swim (cool down)

= 3800

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, RI :15

3×500 free descending in time on the 7:00

300 easy swim (cool down)

= 5000