Random Swim Workout: Down The Rabbit Hole - Backstroke Variant by Chris Card

Distance

Rounds

Sets

1500

1 X { 1x{

1x500	Warm-Up	(Choice)	EZ Warm Up	50% Effort
EZ Warm Up
5x200	Swim	(Freestyle)	Moderate Descend from 60% to 80%	60% Effort
Moderate Descend from 60% to 80%

1850

1 X { 1x{

2x300	Swim	(Backstroke)	80% - Maintain good technique through entire set	80% Effort
80% - Maintain good technique through entire set
3x200	Swim	(Backstroke)	85% - Little Rest	70% Effort
85% - Little Rest
4x100	Swim	(Backstroke)	90% - Moderate Rest	60% Effort
90% - Moderate Rest
5x50	Sprint	(Backstroke)	100% - Long Rest	50% Effort
100% - Long Rest

250

1 X { 1x{

5x50	Kick	(Choice)	Descend	70% Effort
Descend

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	60% Effort
EZ Warm Down

Total Distance: 3900

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Find Your Workout:

Swim Workout Info

Workout Title:

Down The Rabbit Hole - Backstroke Variant

Workout Description:

This stroke practice has swimmers progress from long smooth swims to short sprints. The goal should be to maintain good technique as they build speed through the main set; especially during the tough sprint 50s where the lactic acid buildup will start to impact their stroke.

Workout Type:

Stroke - Backstroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3900

Creator:

Chris Card

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