BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

20×25 free on the :45

4×100 free descending in time on the 2:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

200 free kick

20×25 free on the :40

4×100 free descending in time on the 2:00

4×100 free descending in time on the 2:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free kick

20×25 free kick on the :30

4×200 free descending in time on the 3:40

4×200 free descending in time on the 3:40

200 easy swim (cool down)

= 3500