BEGINNER WORKOUT:

200 easy swim (warm-up)

3×200 back on the 4:30

12×25 back kick on the :45

4×75 (25 free/50 back) on the 1:30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

200 back, 200 back kick

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

4×50 back sprint on the 1:30

300 back kick

10×50 easy choice on the 1:00 (cool down)

= 2500

ADVANCED WORKOUT:

500 easy free, 500 easy free kick, 500 easy free pull (warm-up)

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

6×200 back descending in time for #1-3 and again for #4-6 on the 3:40

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

300 easy swim (cool down)

= 4000