BEGINNER WORKOUT:

400 easy swim (warm-up)

3×500 free, RI :10

100 easy swim (cool down)

=2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

4×500 free, RI :15

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy swim (warm-up)

6×500 free descending in time for #1-3 and again for #4-6 on the 7:30

300 free kick

200 easy swim (cool down)

= 4000