--- Find A Workout ---

WorkoutBackstroke Drill
Ability Level:USS ABC Level
Type:Backstroke
Course:SC Yards
Duration:90 Minutes
Distance:3000
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
Main Set ALL BACKSTROKE
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
10000001150

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.