BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 the wave back drill/25 back), RI :15

4×50 back on the 2:00

2×200 back on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×75 (25 back kick/25 the wave back drill/25 back) on the 2:00

4×50 back descending in time on the 1:00

3×200 back on the 4:00

500 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×100 (25 back kick/25 the wave back drill/25 back/25 back kick) on the 2:00

4×50 back descending in time on the 1:00

4×200 back negative split by 100 on the 3:00

10×50 free on the :45

200 back kick

400 easy swim (cool down)

= 3000