BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 back kick on the :45

10×25 back drill of choice on the :45

4×75 (25 back kick/25 dolphin kick on back drill/25 back) on the 1:30

4×100 back on the 2:30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

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

8×50 free pull on the 1:10

20×25 (odd 25s back kick/even 25s dolphin kick on back drill) on the :40

8×75 (25 back kick/25 dolphin kick on back drill/25 back) on the 1:15

4×50 free kick on the 1:10

3×100 back on the 2:00

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

200 easy free, 100 easy back, 200 easy free (warm-up)

10×50 free pull on the :50

5×100 (50 back kick/50 dolphin kick on back drill) on the 2:00

5×100 (25 free/50 back/25 free) on the 1:45

10×100 back descending in time for #1-5 and again for #6-10 on the 1:30

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

300 easy swim (cool down)

= 3800