BEGINNER WORKOUT:

200 easy swim (warm-up)

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

12×25 back on the 1:00

6×50 back sprint on the 2:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 (200 back/200 back kick)

8×25 back on the :50

10×100 (odd 100s back/even 100s free) on the 2:00

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 (odd 100s back/even 100s back kick)

20×25 (odd 25s back/even 25s free) on the :30

10×100 (odd 100s back/even 100s free) on the 1:45

500 easy swim (cool down)

= 3000