BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×200 free pull, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×200 free pull, RI :15

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×200 free pull on the 2:45

10×100 free on the 1:30

200 easy swim (cool down)

= 3200