BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free on the 2:40

4×100 free on the 2:40

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×100 free on the 1:40

4×100 free on the 1:40

8×50 easy swim on the 1:10 (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

4×100 free on the 1:15

4×100 free on the 1:15

4×50 fast free on the :40

40×25 free kick on the :30

200 easy swim (cool down)

= 3200