BEGINNER WORKOUT:

300 easy swim (warm-up)

6×50 free on the 1:00

4×200 free on the 5:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

10×50 free on the :55

5×300 free on the 6:00

12×25 free kick on the :50

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

10×50 free pull on the :45

4×500 free (#1 on the 8:00, #2 on the 7:30, #3 on the 7:00 and #4 on the 6:30)

500 easy swim (cool down)

= 5000