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Workoutno pain no gain
Ability Level:Lap Swimmer
Type:Backstroke
Course:SC Yards
Duration:60 Minutes
Distance:3500
AuthorEric Winkky
Submitted By:Eric Winkky
Club:ELMIRA BLOWFISH
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up
1000 Free


15 minutes
Two minute rest between sets


Main Set
40 x 50 BACKSTROKE
1st 25, smooth
2nd 25, hard, work the Kick



:50 seconds
Two minute rest between sets

Warm-Down
500 (100 Back,200 Free,100 Back,
100 Free)



8 minutes



























































Total = 3500 SC Yards


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