BEGINNER WORKOUT:

300 easy swim (warm-up)\

50 choice, 100 choice, 150 choice, 200 choice, 150 choice, 100 choice, 50 choice, RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

50 free kick, 100 free pull, 150 free, 200 free kick, 150 free pull, 100 free, 50 free kick, RI :15

8×100 free descending in time for #1-4 and again for #5-8 on the 2:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

50 free kick, 100 free pull, 150 free, 200 free kick, 400 free pull, 200 free, 150 free kick, 100 free pull, 50 free, RI :10

5×200 free pull on the 3:00

10×100 free descending in time for #1-5 and again for #6-10 on the 1:20

300 easy swim (cool down)

= 4200