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
