--- Find A Workout ---
| Workout | my goal workout #2, #1 was accomplished |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Backstroke |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 9,750 |
| Author | shannon |
| Submitted By: | shannon |
| Club: | mvn |
| Club/Author Info: |
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Set Category
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Set Description
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Set Intervals
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Warm-up
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8x200 (Free)
8x150 (Back)
8x100 (I.M.)
8x50 (Back)
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2:40
2:00
1:20
:40
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Kick Set
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10x100
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start on 2:00 and descend :10 and hold at 1:25
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Main Set
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10x300 Back (#1-3 are descend and 4-10 are hold #3's pace)
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4:00 (1st-3rd)
3:30 (4th-10th)
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Drill Set
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20x50 (back ketchup drill and 3/3/3 drill by the 25)
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:45
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Warm-Down
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4x100
3x75
2x50
1x25
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1:20 (solid back)
1:00 (moderate back)
:40 (relaxed back)
:20 (easy free)
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Total = 9,750 SC Yards
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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.
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