BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

200 free kick

10×50 free on the 1:30

8×25 free kick sprint, RI :20

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

10×100 free on the 2:10

12×25 free kick sprint on the 1:00

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

15×100 free on the 1:20

20×25 free kick sprint on the :45

500 easy swim (cool down)

= 4000