BEGINNER WORKOUT:

300 easy swim (warm-up)

8×25 free kick on the :55

100 free, 200 free, 300 free, 200 free, 100 free, RI :15

100 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

8×25 free kick on the :45

100 free, 200 free, 300 free, 400 free, 300 free, 200 free, 100 free,  RI :15

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

1000 easy swim (warm-up)

200 free kick

100 free, 200 free, 300 free, 400 free, 500 free, 500 free, 400 free, 300 free, 200 free, 100 free, RI :15

200 easy swim (cool down)

= 4400