--- Find A Workout ---
| Workout | backstroke |
| Ability Level: | Lap Swimmer |
| Type: | Backstroke |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | long |
| Author | jordan |
| Submitted By: | casey |
| Club: | YMCA |
| 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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200 free, 150 back, 100 back or free drill
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no interval just finish up around 15 or 30 minutes
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Pre-Set
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10* 25's even back odd choice
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25 seconds
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Main Set
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8*50's back, 100 im, 50 free (sprint)
repeat three times
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50's 50 seconds, 100 1:10, 50 45 seconds
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Kick Set
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2*50s, 2*100s, 2*25: 100 on back, 50s, and 25s, on stomach, NO KICK BORDS!!
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50s 1 mintue, 100 on 2 mintues, 25 on 35
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Drill Set
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100, 200, 25...2 times.. 100:free drill, 200:back drill, 25:choice
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wait 10 seconds after the 25
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Warm-Down
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200 choice, 200 free, 150 back
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Done!!!
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Total = long 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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