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