BEGINNER WORKOUT:

400 easy swim (warm-up)

8×25 free kick on the :50

4×300 free on the 6:40

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

8×25 free kick on the :40

4×400 free descending in time on the 8:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

16×25 free kick on the :30

4×25 free sprint on the :30

500 free on the 8:00

500 free on the 7:30

500 free on the 7:15

500 free on the 7:00

Continue doing 500s and taking :15 off the time until you can’t make it (ex:  500 free on the 6:45, then on the 6:30, then on the 6:15…)

200 easy swim (cool down)

= 3200 + any other 500s that you were able to swim