BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 back kick on the 1:00

10×25 double arm back drill on the :50

6×50 back descending in time for #1-3 and again for #4-6 on the 1:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

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

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

10×50 (25 free/25 back) on the 1:15

4×100 back descending in time on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

100 easy free, 200 easy choice, 100 easy free (warm-up)

20×25 back (odd 25s double arm back drill/even 25s kick) on the :40

10×50 (25 back/25 free) on the :50

5×100 back descending in time on the 1:30

5×200 free pull on the 3:00

6×50 free on the :50

200 easy swim (cool down)

= 3400