BEGINNER WORKOUT:

500 easy swim (warm-up)

300 free kick

20×25 free pull, RI :05

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

800 easy swim (warm-up)

400 free kick

20×25 free pull, RI :05

5×100 free on the 1:45

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick with fins

40×25 free pull on the :25

5×100 free on the 1:10

300 easy swim (cool down)

= 3800