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Workoutbackstroke gen. workout
Ability Level:USS ABC Level
Course:SC Yards
Duration:60 Minutes
AuthorBill Molloy
Submitted By:Bill Molloy
Email: coachbill@capecod.net
Club:YMCA capecod Mako swim team
Club/Author Info:head coach 100+ age group

Set Category Set Description Set Intervals
Warm-up Swim 1 x 200 I.M. Rev. order
Kick 1 x 200 free F-S-25's
kick 1x100 back F-S 25's

Drill Set 1 x100 each
Rifle----1 arm backstroke
penny drill (penny on forehead}
2 arm backstroke

Other sprint set
swim 10 x 25 Texas (25+turn)
w/10 sec.rest

Drill Set 1x 100 each
drop head(drop head back every 5 strokes)
1 arm back stroke w/ extreme roll
kick and roll on 12--(1 arm extended-other at side--on side kick 12 then roll to other side
swim 10 x 25 backstroke windmills ( highest turnover possible)

Other swim 1 x 100 back + 50 free A.R.(active rest) + 100 back
P.R. 170+
repeat 1 time

Kick Set backstroke turn practice
minimum 10 w/ min.3 dolphin kicks underwater.
backstroke start practice
minimum 10 w/ emphasis on long under waterw/ dolphin kick

Warm-Down swim 1 x 400 choice e.z.

Total = 2600 SC Yards

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