BEGINNER WORKOUT:

300 easy swim (warm-up)

5×100 free kick on the 2:30

2×500 free, RI :20

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×200 free pull descending in time on the 4:00

3×500 free on the 10:00

200 easy swim (cool down)

= 3100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :50

The Gauntlet:

     5×300 free on the 3:45

     5×200 free on the 2:30

     5×100 free on the 1:15

     10×50 free on the :40

500 easy swim (cool down)

= 5000