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