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WorkoutHard backstroke/sprint
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:120 Minutes
Submitted By:Swimmer
Email: ?
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1000 backstroke
500 Back drill
500 Back kick
No interval
Kick Set 20x100
1st 10 w/ fins
2nd 10 w/o fins
10-15 meters underwater off every wall
1st 10 on 1:30
2nd 10 on 1:50
Main Set 20x100 back all out holding 5 seconds off best time On 1:15
Pull Set 6x125 all back w/ paddles and buoys 1:50

Main Set 20x50 holding under :30 Miss then start over On :45
Main Set 20x25 w/ fins
Down underwater dolphin kick(no breath)
Coming back is sprint. Holding under :15. If you miss then you get to start over.
All on :25
Warm-Down 500 swim backstroke

Total = 8750 SC Yards

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