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WorkoutFor backstrokers
Ability Level:USS Sr./Jr. National Level
Type:Backstroke
Course:SC Meters
Duration:120 Minutes
Distance:6100
AuthorDavid Söderstjerna
Submitted By:David Söderstjerna
Email: david_soderstjerna@swimmail.com
Club:Landskrona Simsällskap (Sweden)
Club/Author Info:Backstroker hoping to make it big.

Set Category Set Description Set Intervals
Warm-up 100-200-300-400 free/back (alternate every 25) Rest 20 sec.
Pre-Set 12x25 back 15 all out/10 easy Start every 45 sec
Pre-Set 200 easy short rest
Main Set 200-150-100-50 back/free/back/free Do this set 5 times with 170 pulse 25/20/15/10 sec rest
Drill Set 200 easy short rest
Kick Set 50-4x25 kick with zoomers (at least 15 meters under water) Do this set 8 times Rest 15 and 10 sec
Drill Set 200 easy Short rest
Drill Set 4x25 Back all out Rest 1 minute
Warm-Down 400 swim dowm to full recovery

Total = 6100 SC Meters
10000000973

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