BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 fingertip free drill/25 free) on the 2:00

200 free kick

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

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 fingertip free drill/25 free) on the 1:30

400 free kick

4×200 free descending in time on the 4:00

12×25 IM order on the :50

100 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 fingertip free drill/25 free) on the :50

500 free kick

5×200 free descending in time on the 3:00

16×25 IM order on the :30

100 easy swim (cool down)

= 3000