--- Find A Workout ---
| Workout | backstroke SPEED |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Backstroke |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 1800 |
| Author | Collin |
| Submitted By: | Megan |
| Club: | |
| 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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400 freestyle
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take as long as you like
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Warm-up
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6 x 50's freestyle, building
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:55
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Pre-Set
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6 x 25 freestyle ALL OUT SPRINT
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:45
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Pre-Set
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10 x 25 backstroke ALL OUT SPRINT
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:45
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Main Set
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1 x 50 backstroke
1 x 75 freestyle
1 x 50 backstroke
1 x 75 freestyle
1 x 50 backstroke
** all of these are an all out SPRINT, don't worry you'll get plenty of rest
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3:00
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Pre-Set
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8 x 25
alternate one freestyle, one backstroke. SPRINT them all.
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:45
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Warm-Down
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200 easy, whatever stroke
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Total = 1800 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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