BEGINNER WORKOUT:

200 easy swim (warm-up)

5×200 free on the 3:30

5×100 free on the 2:20

5×50 free on the 1:10

50 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×300 free on the 3:00

5×200 free on the 2:00

5×100 free on the 1:00

100 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×300 free on the 3:45

10×200 free on the 2:30

10×100 free on the 1:15

200 easy swim (cool down)

= 6700