BEGINNER WORKOUT:

500 easy swim (warm-up)

5×200 free on the 4:30

300 free kick

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

5×300 free descending in time for #1-3 and again for #4-5 on the 6:00

500 free pull

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

1000 free pull

5×400 free descending in time for #1-3 and again for #4-5 on the 5:30

200 easy swim (cool down)

= 5200