We’ve made the beginner workouts a little easier – thanks for the feedback!
BEGINNER WORKOUT:
5 minute easy swim (warm-up)
10×50 free, RI :30
100 free, 200 free, 100 free, RI :30
5 minute easy swim (cool down)
= 900 + 10 minutes
INTERMEDIATE WORKOUT:
500 easy swim (warm-up)
3×500 free, RI :45
10×25 free (odd 25s sprint/even 25s easy) on the :45
250 easy swim (cool down)
= 2500
ADVANCED WORKOUT:
30×50 free (10 on the :55, 10 on the :45 and 10 on the :40) (warm-up)
3×1000 free descending in time (2nd 500 of each 1000 should be faster than the first 500) on the 15:00
500 easy swim (cool down)
= 5000
My Daily Swim 
It’s taken me a few days to recover since “It’s the breast day ever”, I am so excited you’ve made the beginner workouts a little easier – thank you!
What do you recommend if I stink at Fly? I can only get in a 2-4 strokes at a time.
Erika, you can substitute freestyle if you don’t feel you can do it at all, or better yet you can alternate free/fly on the fly sets so that you can work on improving your fly. We will posting some drill videos for all the strokes as soon as we get a chance. Fly drills are generally easier and you could do those instead of swimming regular fly. Hope this helps.
Awesome! I may even try this one!