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 free
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