BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free descending in time, RI :30

200 easy swim (cool down)

= 1900

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×500 free descending in time, RI :30

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

2×300 easy free on the 4:30 (warm-up)

4×500 free descending in time on the 7:10

5×200 free pull on the 3:00

400 easy swim (cool down)

= 4000