BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 free kick (25 sprint/25 easy/25 sprint) on the 2:30

2×500 free, RI :15

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 free kick (25 sprint/25 easy/25 sprint) on the 2:00

3×500 free, RI :10

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

400 easy swim (warm-up)

8×75 free kick (25 sprint/25 easy/25 sprint) on the 1:30

3×200 free on the 3:00

3×500 free, RI :10

200 easy swim (cool down)

= 3300