BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

10×50 free pull on the 2:00

500 free kick

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

10×50 free pull on the 1:00

2×500 free descending in time on the 10:00

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free pull on the :45

3×500 free descending in time on the 8:00

200 easy swim (cool down)

= 3700