Pyramid and distance

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BEGINNER WORKOUT:

200 easy swim (warm-up)

50 free, 100 free, 200 free, 400 free, 200 free, 100 free, 50 free, RI :20

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

50 free, 100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, 50 free, RI :15

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

50 free, 100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, 50 free, RI :10

5×200 free on the 2:40

200 easy swim (cool down)

= 4500

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