BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×50 (#1 free kick, #2-4 free descending in time) on the 2:00

200 free pull

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

8×50 (#1 free kick, #2-4 free descending in time, #5 free kick, #6-8 free descending in time) on the 1:30

400 free pull

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

12×50 (#1 free kick, #2-4 free descending in time, #5 free kick, #6-8 free descending in time, #9 free kick, #10-12 free descending in time) on the 1:00

500 free pull

500 free kick

400 easy swim (cool down)

= 3000