--- Find A Workout ---
| Workout | For backstrokers |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Backstroke |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 6100 |
| Author | David Söderstjerna |
| Submitted By: | David Söderstjerna |
| Club: | Landskrona Simsällskap (Sweden) |
| Club/Author Info: | Backstroker hoping to make it big.
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
100-200-300-400 free/back (alternate every 25)
|
Rest 20 sec.
|
|
Pre-Set
|
12x25 back 15 all out/10 easy
|
Start every 45 sec
|
|
Pre-Set
|
200 easy
|
short rest
|
|
Main Set
|
200-150-100-50 back/free/back/free Do this set 5 times with 170 pulse
|
25/20/15/10 sec rest
|
|
Drill Set
|
200 easy
|
short rest
|
|
Kick Set
|
50-4x25 kick with zoomers (at least 15 meters under water) Do this set 8 times
|
Rest 15 and 10 sec
|
|
Drill Set
|
200 easy
|
Short rest
|
|
Drill Set
|
4x25 Back all out
|
Rest 1 minute
|
|
Warm-Down
|
400 swim dowm to full recovery
|
|
|
|
|
Total = 6100 SC Meters
|
|
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.
|
|
|