--- Find A Workout ---
| Workout | BACK STROKE WORK OUT(hard) |
| Ability Level: | Lap Swimmer |
| Type: | Backstroke |
| Course: | SC Meters |
| Duration: | 30 Minutes |
| Distance: | HARD |
| Author | James |
| Submitted By: | James |
| Club: | Argo community high school swim team |
| 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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2 x 50 back intermixed with a set of 2 x 50 back
kick 100 back and then 100 free
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15 SEC REST
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Main Set
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4x100 sprint free
5x75 back
10 mid pool 50s evens back odds choice
4x200 im
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45 SEC REST
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Kick Set
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4x100 I.M. easy1,3 hard 2,4
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NO REST
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Pull Set
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1000free
250 back
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2 MIN REST
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Warm-Down
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200 taking only eight strokes a lap
200 free
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1 MIN REST
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Other
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50-100 dips on the side of the pool
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Total = HARD SC Meters
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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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