--- Find A Workout ---
| Workout | Backstroke Drill |
| Ability Level: | USS ABC Level |
| Type: | Backstroke |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 3000 |
| Author | David Laudati |
| Submitted By: | David Laudati |
| Club: | New Haven J.C.C. Blue Marlins |
| Club/Author Info: | Young Team / second year coaching team
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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
200 Kick
200 Pull
200 IM
200 Back
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on 5min each
1min rest
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Drill Set
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5* 200 Back Stroke drill
1st 50: Kick (no board)
2nd 50: Double Arm
3rd 50: 3 Left 3 Right
4th 50: Wave Drill
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Each 200 on 4min
2min rest
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Main Set
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ALL BACKSTROKE
3* 100 Drill
5* 50 Sprint
10* 25 Kick half way(under water)
Swim half way
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on 3min
0n 1min
0n 45sec
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Warm-Down
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easy 200
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Total = 3000 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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