BEGINNER WORKOUT:
300 easy swim (warm-up)
25 free, 50 free, 75 free, 100 free, 100 free, 75 free, 50 free, 25 free, RI :30
200 easy swim (cool down)
= 1000
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
400 free kick
50 free, 100 free, 200 free, 200 free, 100 free, 50 free, RI :20
3×500 free descending in time on the 9:00
200 easy swim (cool down)
= 3200
ADVANCED WORKOUT:
800 easy swim (warm-up)
400 free kick
6×50 free on the :45
50 free, 100 free, 200 free, 300 free, 300 free, 200 free, 100 free, 50 free, RI :15
3×500 free descending in time on the 7:30
200 easy swim (cool down)
= 4500