BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free pull on the :50

3×100 free, RI :15

12×25 free kick on the :50

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

20×25 free pull on the :40

5×100 free on the 2:00

20×25 free kick on the :40

300 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

400 easy swim (warm-up)

20×25 free pull on the :30

10×100 free on the 1:20

20×25 free kick on the :30

10×50 free pull on the :45

400 easy swim (cool down)

= 3300