BEGINNER WORKOUT:

5 minute swim (warm-up)

6×50 (25 back/25 free) on the 1:30

3×100 (50 back/50 free) on the 2:15

12×25 back kick on the :45

200 easy swim (cool down)

= 1100 + 5 minutes

INTERMEDIATE WORKOUT:

100 easy free, 100 easy back, 100 easy free, 100 easy back (warm-up)

8×75 (50 back/25 free) on the 1:30

3×200 back on the 4:15

200 back kick

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

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

8×100 back descending in time for #1-4 and again for #5-8 on the 1:45

20×25 back kick on the :40

10×50 free pull on the :45

5×200 back descending in time on the 4:00

400 easy swim (cool down)

= 3800