BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 choice, RI :15

500 free, rest :30, 300 free, rest :30, 100 free sprint

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×100 free, RI :10

800 free, rest :30, 400 free, rest :30, 200 free, rest :30, 100 free sprint

200 easy swim (cool down)

= 3100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 free, RI :05

500 free kick with fins

1000 free, rest :20, 800 free, rest :20, 400 free, rest :20, 200 free, rest :20, 100 free sprint

200 easy swim (cool down)

= 4700