Beneficial Cheerful Stroke - Backstroke - 03/14/2021
Adult/Masters - Stroke - Backstroke
Author: swim-bot

07/23/2021

Yards Rounds Sets
600 1 X {
3 X 200 Warm-Up (Choice) 200 Free, 200 Kick, 200 Choice 50%
200 1 X {
4 X 50 Sprint (Backstroke) 1 minute rest after each 100%
900 1 X {
6 X 100 Swim (Freestyle) Descend 70%
6 X 50 Swim (Freestyle) Breathe every 3/5 strokes by 50 70%
750 3 X {
1 X 50 Swim (Freestyle) Relaxed 60%
1 X 75 Swim (Backstroke) Strong 70%
1 X 100 Swim (IM) Fast 80%
1 X 25 Sprint (Backstroke) All Out 90%
750 3 X {
1 X 50 Swim (Freestyle) Relaxed 60%
1 X 75 Swim (Backstroke) Strong 70%
1 X 100 Swim (IM) Fast 80%
1 X 25 Sprint (Backstroke) All Out 90%
300 1 X {
1 X 300 Warm-Down (Choice) Easy Warm Down 50%
Total Yards: 3500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.