BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:00

8×50 free on the 1:45

200 free kick

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick on the :50

10×50 free on the :55

5×100 free descending in time on the 1:45

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×100 free on the 1:30

5×100 free pull on the 1:30

20×25 free kick on the :40

500 easy swim (cool down)

= 3000