BEGINNER WORKOUT:

500 easy swim (warm-up)

8×25 free kick on the :45

3×300 free on the 6:30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

200 free kick

3×500 free on the 10:00

300 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×500 free on the 7:00

10×50 free pull on the :45

500 easy swim (cool down)

= 4500