BEGINNER WORKOUT:

200 easy swim (warm-up)

6×50 back on the 1:30

10×25 back kick on the :50

10×25 back drill of choice on the :50

3×100 back descending in time on the 3:00

200 easy swim (cool down)

=1500

INTERMEDIATE WORKOUT:

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

20×25 (odd 25s back drill of choice/even 25s back kick) on the :50

4×25 back sprint on the :45

3×200 back descending in time on the 4:30

3×100 back descending in time on the 2:00

3×50 back descending in time on the 1:00

10×50 free on the 1:00

150 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

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

20×25 (odd 25s back drill of choice/even 25s back kick) on the :30

4×50 back sprint on the 1:00

4×200 back on the 3:40

4×100 back on the 1:40

4×50 back on the :55

500 easy swim (cool down)

= 3100