BEGINNER WORKOUT:

100 easy free, 100 easy free kick, 100 easy free pull (warm-up)

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

8×50 back on the 1:30

4×50 free sprint on the 1:30

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

100 easy free, 100 easy free kick, 100 easy free pull, 100 easy free (warm-up)

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

200 back kick

10×50 back descending in time for #1-5 and again for #6-10 on the 1:30

4×50 fast free on the 1:00

300 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

100 easy free, 100 easy free kick, 100 easy free pull, 100 easy free (warm-up)

8×75 (25 back kick/25 the wave back drill/25 back) on the 1:15

10×100 back on the 1:40

400 back kick

8×50 (odd 50s back/even 50s free) on the 1:00

4×50 fast free on the :50

200 easy swim (cool down)

= 3200