SCCC 10.14.21
(2)
Workout Category
backstroke
Pool Type
short course yards
Total distance
3,300
Total time
01:04:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
2 | 250 | 00:04:00 | see notes | swim | 75 Free / 100 Back / 75 Free | dst. 500 / time 00:08:00 |
1 | 1000 | 00:20:00 | see notes | swim | Broken: 400 Free every 4th is Back :15 300 Free every 3rd is Back :15 200 Free every 2nd is Back :15 100 Back |
dst. 1000 / time 00:20:00 |
4 | 100 | 00:01:45 | see notes | drill | 1,3 - Exaggerated Backstroke - over rotate. 2,4 - IM Drill |
dst. 400 / time 00:07:00 |
8 | 50 | 00:01:15 | backstroke | kick | 25 Fly Kick on Back 25 Back Kick Long Walls. |
dst. 400 / time 00:10:00 |
6 | 50 | 00:00:55 | backstroke | swim | 3 / 6 are Free | dst. 300 / time 00:05:30 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |