BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 choice on the :45

20:00 free (as many yards as possible)

200 easy swim (cool down)

= 800 + 20 minutes

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 choice on the :40

20:00 free (as many yards as possible)

200 easy swim (cool down)

= 1100 + 20 minutes

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 choice on the :30

20:00 free (as many yards as possible)

200 easy swim (cool down)

= 1200 + 20 minutes