BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×500 free descending in time, RI :30

200 easy swim (cool down)

= 2100

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

3×500 free descending in time on the 8:00

3×300 free on the 6:00

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×500 free descending in time on the 7:00

3×300 free pull on the 6:00

200 easy swim (cool down)

= 4600