BEGINNER WORKOUT:

200 easy swim (warm-up)

4×25 free sprint on the :50

4×25 free sprint on the :50

4×25 free sprint on the :50

4×25 free sprint on the :50

4×25 free sprint on the :50

200 free kick

5×100 free descending in time on the 2:30

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

4×50 free sprint on the 1:30

400 free kick

5×100 free descending in time on the 2:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

400 easy swim (warm-up)

4×50 fast free on the :50

4×50 fast free on the :50

4×50 fast free on the :50

4×50 fast free on the :50

4×50 fast free on the :50

400 free kick

5×100 free descending in time on the 1:30

200 easy swim (cool down)

= 2500