BEGINNER WORKOUT:

300 easy swim (warm-up)

10×50 free on the 1:15

3×500 free, RI :30

100 easy swim (cool down)

= 2400

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free on the 1:00

3×500 free descending in time on the 10:00

500 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free pull on the :45

3×1000 free descending in time on the 18:00

500 easy swim (cool down)

= 5000