Fast = 90% effort (not a full-out sprint)
BEGINNER WORKOUT:
100 free, 100 choice, 100 choice kick (warm-up)
4×25 fast free kick on the :50
2×50 easy free on the 1:10
4×50 fast free on the 1:05
4×50 easy free on the 1:10
2×100 free on the 2:00
4×50 free on the 1:10
10 flip turns
200 easy choice (cool down)
= 1500
INTERMEDIATE WORKOUT:
200 free, 200 choice, 200 choice kick (warm-up)
8×25 fast free kick on the :40
4×50 easy free on the 1:00
6×50 fast free on the :55
6×50 easy free on the 1:00
4×100 free on the 1:50
6×50 free on the 1:00
10 flip turns
200 easy choice (cool down)
= 2500
ADVANCED WORKOUT:
300 free, 300 choice, 300 choice kick (warm-up)
12×25 fast free kick on the :30
6×50 easy free on the :50
8×50 fast free on the :45
8×50 easy free on the :50
6×100 free on the 1:40
8×50 free on the :50
10 flip turns
200 easy choice (cool down)
= 3500
My Daily Swim 
Hi I’m new here and getting back into swimming, thanks for the awesome workouts!
Question: what do you mean by “10 flip turns” I know what a flip turn is, but I’m confused on what I’m supposed to do at this part
Thanks! When it says 10 flip turns, just practice 10 flip turns. We like to start just outside the flags, swim in, do a flip turn and stop at the flags.