100 (50 free kick/50 free)

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 (50 free kick/50 free) on the 3:00

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×100 (50 free kick/50 free) on the 2:30

8×50 free sprint

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×100 (50 free kick/50 free) on the 1:50

10×50 free sprint on the 1:30

10×100 free on the 1:20

200 easy swim (cool down)

= 3200

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