BEGINNER WORKOUT:

200 easy swim (warm-up)

300 free kick

3×300 free negative split by 100, RI :20

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×300 free negative split by 100 on the 6:00

400 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×400 free negative split by 100 on the 6:00

400 easy swim (cool down)

= 3400