BEGINNER WORKOUT:

500 easy swim (warm-up)

3×300 free on the 7:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

2×800 free, RI :20

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

4×500 free descending in time on the 7:00

400 easy swim (cool down)

= 4400