BEGINNER WORKOUT:

200 easy swim (warm-up)

200 (25 back/25 free/25 back/25 free/25 back/25 free/25 back/25 free)

8×25 back kick on the :55

8×25 dolphin kick on back drill on the 1:00

4×100 (odd 100s back/even 100s free) on the 2:40

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 (50 back/50 free/50 back/50 free/50 back/50 free/50 back/50 free)

8×25 back kick on the :40

8×25 dolphin kick on back drill on the :40

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

4×100 free descending in time on the 1:45

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

600 easy swim (warm-up)

400 (50 back/50 free/50 back/50 free/50 back/50 free/50 back/50 free)

12×25 back kick on the :30

12×25 dolphin kick on back on the :30

6×100 back descending in time for #1-3 and again for #4-6 on the 1:40

6×100 free descending in time for #1-3 and again for #4-6 on the 1:20

200 easy swim (cool down)

= 3000