BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 back on the 1:30

10×25 back kick on the :50

200 easy swim (cool down)

= 1150

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

10×100 back on the 2:00

10×50 back kick on the 1:00

300 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 back on the 1:30

10×50 back kick on the :50

10×25 back wave drill on the :30

500 easy swim (cool down)

= 2750