BEGINNER WORKOUT:

200 easy swim (warm-up)

500 free, 400 free, 300 free, 200 free, 100 free, RI :20

200 easy swim (cool down)

= 1900

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

500 free, 400 free, 300 free, 200 free, 100 free, 100 free, 200 free, 300 free, 400 free, 500 free, RI :15

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

2×500 free, RI :10

2×400 free, RI :10

2×300 free, RI :10

2×200 free, RI :10

2×100 free, RI :10

200 easy swim (cool down)

= 5200