BEGINNER WORKOUT:

200 easy (warm-up)

6×50 back kick with fins, RI :30

5×100 back with fins on the 2:15

4×50 back sprint, RI :30

4×50 back sprint, RI :30

2×50 back sprint, RI :25

2×50 back sprint, RI :25

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy (warm-up)

8×50 back kick with fins, RI :20

5×100 back with fins on the 1:50

6×50 back sprint, RI :30

6×50 back sprint, RI :30

4×50 back sprint, RI :25

4×50 back sprint, RI :25

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy (warm-up)

10×50 back kick with fins, RI :15

5×100 back with fins on the 1:40

8×50 back sprint, RI :30

8×50 back sprint, RI :30

6×50 back sprint, RI :25

6×50 back sprint, RI :25

200 easy swim (cool down)

= 3200