BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull, 200 free kick

500 free

400 free

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

250 free pull, 250 free kick

500 free, 400 free, 300 free, 200 free, 100 free, RI :15

10×50 free pull on the :45

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

300 free pull, 300 free kick

4×100 free on the 1:20

500 free, 400 free, 300 free, 200 free, 100 free, 200 free, 300 free, 400 free, 500 free, RI :20

300 easy swim (cool down)

= 5200