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