BEGINNER WORKOUT:

200 easy swim (warm-up)

200 (odd 25s back/even 25s back kick)

4×100 back kick on the 3:00

4×100 back on the 2:45

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 (odd 50s back/even 50s back kick)

4×100 back kick on the 2:30

4×100 back on the 2:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 (odd 50s back/even 50s back kick)

5×100 back kick on the 2:00

5×100 back descending in time on the 1:30

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

500 easy swim (cool down)

= 3000