BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

8×25 the wave back drill on the :50

8×50 back on the 1:30

3×200 free, RI :30

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

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

400 back kick

20×25 (odd 25s back/even 25s free) on the :40

10×50 back on the 1:10

200 free pull

4×200 free descending in time on the 4:00

200 easy swim (cool down)

= 3000

 ADVANCED WORKOUT:

400 easy free, 400 easy back (warm-up)

400 back kick

10×100 (odd 100s free/even 100s back) on the 1:30 

4×50 back sprint on the 1:30 

5×200 free on the 3:30

400 easy swim (cool down)

= 3800