BEGINNER WORKOUT:

200 easy swim (warm-up)

4×500 free, RI :20

4×50 easy free, RI :30 (cool down)

= 2400

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

200 free kick

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

300 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free on the :50

2×500 free on the 8:00

2×500 free on the 7:30

2×500 free on the 7:15

2×500 free on the 6:45

200 easy swim (cool down)

= 5200