BEGINNER WORKOUT:

200 easy free (warm-up)

8×50 (25 double arm back drill/25 back) on the 1:30

4×100 back on the 2:30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (25 double arm back drill/25 back) on the 1:00

5×100 back on the 2:00

20×25 back kick on the :45

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

10×50 (25 double arm back drill/25 back) on the 1:00

20×25 back kick on the :35

6×100 back descending in time for #1-3 and again for #4-6 on the 1:45

10×50 free pull on the :45

300 easy swim (cool down)

= 2800