Commit Swimming Set Of The Week: Building To Best Average Backstroke

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a tough long course backstroke set that builds into some best average work while working in some fast kicking on the back. This set is a great way to build some backstroke endurance and tax the legs while also teaching swimmers how to hold on at the end of their race. Happy swimming!

2 x 300 backstroke, build by 100
4 x 150 strong kick no board (add one dolphin kick off wall each 50)
2 x 200 backstroke negative split
4 x 100 kick no board, descend #1-3 hold on #4
3 x 100 backstroke best average
200 loosen

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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