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WorkoutBuilding Backstroke
Ability Level:USS ABC Level
Type:Backstroke
Course:SC Yards
Duration:120 Minutes
Distance:3,950
AuthorDaljitpal (Paul) Parmar
Submitted By:Daljitpal (Paul) Parmar
Email: Swimm94491@aol.com
Club:Celes King III Stingrays
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 300 free
200 free kick
200 free pull
200 back
continuous
Pre-Set 4x100 IM (focus on glide in butterfly, sprint on back, focus on breaststroke glide, sprint on free. on 1:45
Main Set 25 back
50 back
75 back
100 back
125 back
150 back
175 back
200 back
175 back
150 back
125 back
100 back
75 back
50 back
25 back
rest 5 seconds between each set
Main Set 50 back
100 back
200 back
100 back
50 back
on :45
on :1:30
on :3:00
on :1:30
on :40


Kick Set 4x25 work on streamline off the start and dolphin kick as well. Go as far as half the pool on your start and kick backstroke flutter kick for the rest of the first lap. rest :30 seconds
Other Sprint 10x25 back
rest 30 seconds in between each set
Warm-Down E-Z 200 free

Total = 3,950 SC Yards
10000000605

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