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WorkoutBackcrawl technique set.
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:90 Minutes
Submitted By:S.Milne
Email: scott@zoom99.freeserve.co.uk.
Club:Westhill District ASC (Scotland)
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 12 x 100m Free alternate swim and pull. 20 sec rest
Pull Set 10 x 25 Breaststroke go on 45
Drill Set 4 x 100 m drill
1. kick 12 on side pull 3 then repeat.

2. torpedo drill.

3. torpedo drill

4. kick on back + roll shoulders
Coach controlled rest.
Main Set 25 back steady pace
50 back steady
100 back steady
200 back steady
400 back steady
200 back faster
100 back faster still
50 back very fast
25 back all out sprint
on 30
on 60
on 2:00
on 4:00
on 2:00
on 60
on 30
Warm-Down 250m swimm down any stroke to loosen off. Not applicable.

Total = 3500 SC Meters

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