BEGINNER WORKOUT:

400 easy swim (warm-up)

4×50 choice on the 2:00

400 choice kick

400 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

8×50 choice on the 1:30

500 choice kick

5×100 free on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

1000 easy swim (warm-up)

10×50 choice on the 1:00

500 choice kick

5×100 free on the 1:20

12×25 free no breather on the :30

200 easy swim (cool down)

= 3000