BEGINNER WORKOUT:

500 easy swim (warm-up)

3×200 free, RI :10

6×100 free, RI :10

6×50 free, RI :05

200 easy swim (cool down)

= 2200

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

5×200 free on the 3:45

4×300 free on the 5:30

3×400 free on the 7:30

100 easy swim (cool down)

= 4000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

5×200 free on the 3:00

4×300 free on the 4:15

3×400 free on the 5:50

2×500 free on the 7:10

200 easy swim (cool down)

= 5600