BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 dolphin kick on back drill/25 back/25 dolphin kick on back drill) on the 2:00

25 back kick/rest :15/50 back

25 back kick/rest :15/50 back

25 back kick/rest :15/50 back

25 back kick/rest :15/50 back

2×200 back on the 4:30

300 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

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

8×75 (25 dolphin kick on back drill/25 back/25 dolphin kick on back drill) on the 1:45

50 back kick/rest :10/50 back

50 back kick/rest :10/50 back

50 back kick/rest :10/50 back

50 back kick/rest :10/50 back

4×200 back on the 4:00

400 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy free, 400 easy back (warm-up)

8×75 (25 dolphin kick on back drill/25 back/25 dolphin kick on back drill) on the 1:30

50 back kick/rest :10/50 back

50 back kick/rest :10/50 back

50 back kick/rest :10/50 back

50 back kick/rest :10/50 back

5×200 back descending in time on the 3:00

10×50 (odd 50s free/even 50s back) on the 1:00

200 easy swim (cool down)

= 3500