Beginner – 900 yds

Warmup – 200 yds

• 100 swim
• 100 kick

Intermediate Set – 100 yds

• Wall kicking – 6 x 30 sec
• Kicking on back – either flutter kick or elementary backstroke – 100 yds

Main Set – 400 yds

• 4 x 50 on 2:00 = 200
• 8 x 25 on 1:00 = 200

Cool Down – 200

• 4 x (25 breast stroke, 25 swim)