BEGINNER WORKOUT:

400 easy swim (warm-up)

2×500 free, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

1000 free

2×500 free, RI :20

300 free kick

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

1000 free

2×500 free on the 7:00

3×300 free on the 4:30

5×200 free on the 3:00

200 easy swim (cool down)

= 4600