BEGINNER WORKOUT:
200 easy swim (warm-up)
10×25 dolphin kick on back drill on the :50
10×25 the wave back drill on the :50
4×50 back descending in time on the 1:30
100 easy swim (cool down)
= 1000
INTERMEDIATE WORKOUT:
400 easy swim (warm-up)
20×25 (odd 25s dolphin kick on back drill/even 25s back kick) on the :45
20×25 (odd 25s the wave back drill/even 25s back) on the :45
4×100 back descending in time on the 2:15
200 easy swim (cool down)
= 2000
ADVANCED WORKOUT:
500 easy swim (warm-up)
10×50 (25 dolphin kick on back drill/25 back kick) on the 1:20
10×50 (25 the wave back drill/25 back) on the 1:00
5×100 back on the 1:30
5×100 free on the 1:30
500 easy swim (cool down)
= 3000