BEGINNER WORKOUT:

200 easy swim (warm-up)

500 choice swim

300 free kick

3×100 free on the 3:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

500 choice swim

500 free pull

500 free kick

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 choice swim

500 free pull

500 free kick

10×50 free drill of choice on the 1:00

200 easy swim (cool down)

= 2700