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