BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×200 free pull on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

5×200 free pull on the 4:00

5×200 free descending in time on the 3:45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×200 free pull on the 3:00

5×200 free descending in time on the 2:45

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 3600