BEGINNER WORKOUT:

500 easy swim (warm-up)

8×25 free kick on the :50

3×400 free descending in time on the 10:00

100 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :40

4×500 free on the 11:00

10×50 free pull on the :50

200 easy swim (cool down)

= 3700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

500 free pull

4×500 free descending in time on the 8:00

10×50 free pull on the :45

200 easy swim (cool down)

= 4700