BEGINNER WORKOUT:

500 easy swim (warm-up)

8×25 free kick on the :45

5×200 free, RI :15

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

800 easy swim (warm-up)

20×25 free kick on the :40

2×500 free on the 7:30

2×400 free on the 6:00

2×300 free on the 4:30

300 easy swim (cool down)

= 4000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

5×200 free pull on the 2:50

2×500 free on the 6:45

2×400 free on the 5:15

2×300 free on the 3:45

2×200 free on the 2:30

2×100 free on the 1:15

2×50 free on the :40

200 easy swim (cool down)

= 5800