BEGINNER WORKOUT:

200 easy swim (warm-up)

200 back

200 back kick

10×50 (25 dolphin kick on back drill/25 back) on the 1:30

4×100 back on the 2:30

200 easy swim (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 back, 200 back kick

10×50 (25 dolphin kick on back drill/25 back) on the 1:00

8×75 (25 back/25 free/25 back) on the 2:00

5×100 back on the 2:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

600 easy swim (warm-up)

400 back kick

2×200 back on the 4:00

10×50 (25 dolphin kick on back drill/25 back) on the :50

8×75 (25 back/25 free/25 back) on the 1:30

5×200 back descending in time on the 3:50

200 easy swim (cool down)

= 3700