BEGINNER WORKOUT:

200 easy swim (warm-up).

200 free pull

3×500 free descending in time, RI :30

300 easy swim (cool down)

= 2200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free pull

4×500 free descending in time on the 9:00

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free pull

20×25 free (odd 25s sprint/even 25s easy) on the :30

6×500 free descending in time for #1-3 and again for #4-6 on the 7:30

500 easy swim (cool down)

= 5000