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Workoutmy goal workout #2, #1 was accomplished
Ability Level:Aquatic Fitness
Type:Backstroke
Course:SC Yards
Duration:120 + Minutes
Distance:9,750
Authorshannon
Submitted By:shannon
Email: shanbo@usa.net
Club:mvn
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 8x200 (Free)
8x150 (Back)
8x100 (I.M.)
8x50 (Back)
2:40
2:00
1:20
:40
Kick Set 10x100 start on 2:00 and descend :10 and hold at 1:25
Main Set 10x300 Back (#1-3 are descend and 4-10 are hold #3's pace) 4:00 (1st-3rd)
3:30 (4th-10th)
Drill Set 20x50 (back ketchup drill and 3/3/3 drill by the 25) :45

Warm-Down 4x100
3x75
2x50
1x25
1:20 (solid back)
1:00 (moderate back)
:40 (relaxed back)
:20 (easy free)

Total = 9,750 SC Yards
10000000414

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