BEGINNER WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s back/even 50s free), RI :15

8×25 back kick on the :55

3×100 back descending in time, RI :15

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (odd 50s back/even 50s free) on the 1:30

20×25 back kick on the :45

5×100 (odd 100s back/even 100s free) on the 2:30

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

20×25 back kick on the :30

10×50 (25 the wave back drill/25 back) on the 1:10

10×100 back descending in time for #1-5 and again for #6-10 on the 1:45

8×25 back (odd 25s sprint/even 25s easy) on the :40

200 easy swim (cool down)

= 3400