BEGINNER WORKOUT:

400 easy swim (warm-up)

4×75 dolphin kick on back drill on the 3:00

4×50 one arm fly drill on the 2:30

4×25 fly sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

4×75 dolphin kick on back drill on the 2:00

8×50 one arm fly drill on the 1:30

8×25 fly sprint on the :50

10×50 free on the 1:10

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 dolphin kick on back drill on the 1:40

10×50 one arm fly drill on the 1:00

20×25 (odd 25s fly sprint/even 25s easy free) on the :30

10×50 (25 fly/25 free) on the 1:00

400 easy swim (cool down)

= 3000