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WorkoutBackstroke Drill
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorDavid Laudati
Submitted By:David Laudati
Email: Nddogg3383@aol.com
Club:New Haven J.C.C. Blue Marlins
Club/Author Info: Young Team / second year coaching team

Set Category Set Description Set Intervals
Warm-up 200 Free
200 Kick
200 Pull
200 IM
200 Back
on 5min each

1min rest
Drill Set 5* 200 Back Stroke drill

1st 50: Kick (no board)
2nd 50: Double Arm
3rd 50: 3 Left 3 Right
4th 50: Wave Drill
Each 200 on 4min

2min rest
3* 100 Drill
5* 50 Sprint
10* 25 Kick half way(under water)
Swim half way

on 3min
0n 1min
0n 45sec
Warm-Down easy 200

Total = 3000 SC Yards

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