BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free kick

2×200 free on the 5:00

2×100 free on the 3:00

2×50 free on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

3×300 free on the 6:00

3×200 free on the 4:00

3×100 free on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free build

3×400 free on the 6:00

3×200 free on the 3:00

3×100 free on the 1:30

200 easy swim (cool down)

= 3300