BEGINNER WORKOUT:

500, 400, 300, easy free (warm-up)

6×50 back kick on the 1:20

4×100 back on the 2:00

4×100 back on the 2:00

4×50 back on the 1:10

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

500, 400, 300, easy free (warm-up)

8×50 back kick on the 1:10

4×150 back on the 2:30

4×100 back on the 1:45

4×50 back on the 1:00

200 easy free (cool down)

= 3000

ADVANCED WORKOUT:

500, 400, 300, easy free (warm-up)

10×50 back kick on the 1:00

4×200 back on the 3:00

4×100 back on the 1:30

4×50 back on the :50

200 easy free (cool down)

= 3300