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