BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 fly kick on the :50

10×25 one arm fly drill on the :50

12×25 fly on the :45

6×50 free descending in time on the 1:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

10×50 free on the 1:00 (warm-up)

20×25 (odd 25s one arm fly drill/even 25s fly kick) on the :50

10×50 (odd 50s fly/even 50s free) on the 1:00

3×200 free descending in time on the 3:50

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy free (warm-up)

5×200 free pull on the 3:45

6×50 dolphin kick on back drill on the 1:10

200 free

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

5×100 fly descending in time on the 1:30

10×50 free pull on the :45

500 easy swim (cool down)

= 4000