OBY 12.04.19
(2)
Workout Category
backstroke
Pool Type
short course yards
Total distance
4,000
Total time
01:21:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | choice | warm-up/down | dst. 400 / time 00:08:00 | |
3 | 200 | 00:03:30 | freestyle | drill | 1: Swim 2: Kick - RS/LS by 50 3: Drill - RA/LA by 75 - 50 Swim |
dst. 600 / time 00:10:30 |
4 | 100 | 00:01:45 | individual medley | swim | dst. 400 / time 00:07:00 | |
3 | 300 | 00:08:00 | see notes | kick | 1: Backstroke 2: Back / Breast / Back by 100 3: Back / Fly / Back by 100 |
dst. 900 / time 00:24:00 |
2 | 350 | 00:06:30 | backstroke | swim | 5x50 Back @ :55 100 Free Perfect @ 1:30 |
dst. 700 / time 00:13:00 |
1 | 200 | 00:03:30 | backstroke | swim | dst. 200 / time 00:03:30 | |
2 | 100 | 00:01:45 | backstroke | swim | Good Effort. | dst. 200 / time 00:03:30 |
4 | 50 | 00:00:55 | see notes | swim | Odds: Back Evens: Free |
dst. 200 / time 00:03:40 |
8 | 25 | 00:00:30 | see notes | swim | Odds: Back Evens: Free |
dst. 200 / time 00:04:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |