BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

10×50 free, RI :10

8×25 free kick on the 1:10

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

14×50 free, RI :10

12×25 free kick sprint on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×50 free on the :45

20×25 free sprint kick on the :45

4×50 free sprint on the :40

300 easy swim (cool down)

= 3000