BEGINNER WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

3×200 free, RI :20

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

3×300 free on the 6:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

500 free pull

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

400 easy swim (cool down)

= 4400