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