BEGINNER WORKOUT:
200 easy swim (warm-up)
3×500 free, RI :20
200 easy swim (cool down)
= 1900
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
2×500 free descending in time, RI :20
2×1000 free descending in time, RI :20
200 easy swim (cool down)
= 3600
ADVANCED WORKOUT:
500 easy swim (warm-up)
4×250 free descending in time on the 3:45
2×500 free, RI :15
1000 free negative split by 500
500 easy swim (cool down)
= 4000