BEGINNER WORKOUT:
200 easy swim (warm-up)
25 free, 50 free, 75 free, 100 free, 75 free, 50 free, 25 free, RI :15
25 free kick, 50 free kick, 75 free kick, 100 free kick, 75 free kick, 50 free kick, 25 free kick, RI :15
200 easy swim (cool down)
= 1200
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
50 free, 100 free, 200 free, 400 free, 200 free, 100 free, 50 free, RI :10
100 free kick, 200 free kick, 300 free kick, 200 free kick, 100 free kick, RI :10
100 easy swim (cool down)
= 2500
ADVANCED WORKOUT:
1000 easy swim (warm-up)
100 free, 200 free, 400 free, 800 free, 400 free, 200 free, 100 free, RI :10
5×100 free kick on the 1:45
300 easy swim (cool down)
= 4000