Find your level below and click here for further details and free digital workouts samples.
| Levels | Freestyle test set to find your level * | Distance per workout |
| 1 | 6 x 100 m/yd on 2’15 (constant pace between 2’00 and 2’05) | 2000 m/yd |
| 2 | 6 x 100 m/yd on 2’00 (constant pace between 1’50 and 1’55) | 2500 m/yd |
| 3 | 8 x 100 m/yd on 1’55 (constant pace between 1’45 and 1’50) | 2800 m/yd |
| 4 | 8 x 100 m/yd on 1’50 (constant pace between 1’40 and 1’45) | 3000 m/yd |
| 5 | 8 x 100 m/yd on 1’45 (constant pace between 1’35 and 1’40) | 3200 m/yd |
| 6 | 8 x 100 m/yd on 1’40 (constant pace between 1’30 and 1’35) | 3500 m/yd |
| 7 | 10 x 100 m/yd on 1’35 (constant pace between 1’25 and 1’30) | 3800 m/yd |
| 8 | 10 x 100 m/yd on 1’30 (constant pace between 1’20 and 1’25) | 4000 m/yd |
| 9 | 10 x 100 m/yd on 1’25 (constant pace between 1’15 and 1’20) | 4200 m/yd |
| 10 | 10 x 100 m/yd on 1’20 (constant pace between 1’10 and 1’15) | 4500 m/yd |
* Test set description:
- E.g. Level 4: Ability to swim 8 repetitions of 100 meters or yards starting each repetition every 1 minute and 50 seconds.
- The average swimming pace should be between 1 minute 40 seconds and 1 minute 45 seconds.
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