BEGINNER WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

3×300 free descending in time, RI :30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

3×200 free pull on the 4:00

5×300 free descending in time on the 5:30

400 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

800 easy swim (warm-up)

600 free kick, 400 free pull, 200 choice, RI :30

5×300 free descending in time on the 4:30

5×200 free best average time on the 2:45

500 easy swim (cool down)

= 5000