BEGINNER WORKOUT:

300 easy swim (warm-up)

200 free kick

100 free pull

2×500 free, RI :30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

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

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

500 easy swim, 500 easy kick (warm-up)

1000 free negative split by 500s

800 free negative split by 400s

400 free negative split by 200s

200 free negative split by 100s

100 free negative split by 50s

500 easy swim (cool down)

= 4000