BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free, RI :20

200 easy swim (cool down)

= 1900

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free, RI :20

200 free kick

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

5×300 free kick on the 4:30

4×500 free on the 7:00

10×50 free pull on the :45

500 easy swim (cool down)

= 5000