BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 back kick on the :45

10×25 back on the :40

6×50 back sprint on the 1:30

400 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

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

20×25 back kick on the :40

20×25 back on the :40

10×50 (odd 50s back sprint/even 50s free) on the 1:10

400 free pull

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

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

10×50 back kick on the 1:15

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

5×100 back descending in time on the 1:20

4×200 back descending in time on the 3:00

200 easy swim (cool down)

= 3000