BEGINNER WORKOUT:

6×50 easy free on the 1:30 (warm-up)

10×25 fly kick on the 1:00

10×25 one arm fly drill on the 1:00

20×25 (odd 25s fly/even 25s free) on the :50

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

10×50 easy free on the 1:10 (warm-up)

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

4×50 fly on the 1:15

4×50 fly on the 1:15

10×50 free pull on the 1:00

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 fly (odd 25s kick/even 25s one arm fly drill) on the :45

4×50 fly on the 1:00

2×100 fly on the 2:00

200 fly on the 4:00

4×50 fly on the 1:00

2×100 fly on the 2:00

200 fly on the 4:00

20×25 free on the :40

300 easy swim (cool down)

= 3000