BEGINNER WORKOUT:

400 easy swim (warm-up)

400 free pull

400 free kick

3×200 free, RI :30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

5×300 free, RI :15

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

500 free pull

4×500 free, RI :20

500 easy swim (cool down)

= 5000