BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

4×100 free descending in time, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

5×100 free descending in time on the 2:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free kick

10×50 free pull on the :50

3×100 free descending in time on the 1:30

5×200 (odd 200s free/even 200s IM) on the 3:30

200 easy swim (cool down)

= 3200