BEGINNER WORKOUT:

200 easy swim (warm-up)

5×100 free, RI :10

500 free

5×100 free, RI :20

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 free pull on the 2:00

2×500 free, RI :30

5×100 free on the 1:45

300 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free pull on the :45

5×100 free on the 1:30

3×500 free on the 7:45

5×100 free on the 1:20

300 easy swim (cool down)

= 3800