BEGINNER WORKOUT:

6×50 choice on the 1:10 (warm-up)

10×25 free on the :50

10×25 one arm fly drill on the 1:00

4×75 (25 fly/50 free) on the 2:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

20×25 (odd 25s one arm fly drill/even 25s fingertip free drill) on the :40

200 underwater travel

6×50 fly on the 1:10

5×100 IM descending in time on the 2:10

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 dolphin kick on back drill

10×100 (50 one arm fly drill/50 fingertip free drill) on the 2:00

6×50 free pull on the :45

10×200 IM descending in time for #1-4, #5-7 and #8-10 on the 4:00

300 easy swim (cool down)

= 4300