BEGINNER WORKOUT:

10×50 easy swim (5 on the 1:10, 5 on the 1:00) (warm-up)

20×25 back/free/free/back order on the :45

6×100 back on the 2:00 – use fins if you have them 

8×50 back kick (go as far as you can underwater when you push off each wall) on the 1:00

300 swim (100 back/100 free/100 back)

200 easy swim (cool down)

= 2500

INTERMEDIATE WORKOUT:

20×50 (odd 50s free/even 50s back) (10 on the 1:00, 10 on the :55) (warm-up)

400 back kick – use fins if you have them

10×100 back on the 1:45

8×50 swim (25 free/25 back) on the :50

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

200 easy free, 200 easy back, 200 easy free (warm-up)

6×150 (50 back/50 free/50 back) on the 1:45

6×100 back *descending in time on the 1:20

4×75 (25 fly/25 back/25 breast) on the 1:20

4×75 (25 fly/25 back/25 breast) on the 1:20

4×75 (25 fly/25 back/25 breast) on the 1:20

4×75 (25 fly/25 back/25 breast) on the 1:20

20×25 back kick (go as far as you can underwater when you push off each wall) on the :40

200 easy swim (cool down)

= 4000

* Remember, descending in time means that your 100s should get faster as you go.