BEGINNER WORKOUT:

300 easy swim (warm-up)

6×50 free on the 2:00

3×100 free on the 3:00

300 free

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 free on the 1:30

4×100 free descending in time on the 2:00

2×200 free on the 4:00

400 free

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

10×50 free on the :55

5×100 free on the 1:30

3×200 free on the 3:00

2×300 free on the 4:30

500 free

300 easy swim (cool down)

= 4000