Swim Workout: Magnificent Sharp Stroke - Backstroke - 07/09/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1150

1 X { 1x{

1x400	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(IM)	Kick/Drill	60% Effort
Kick/Drill
1x200	Warm-Up	(Freestyle)	Pull with buoy and paddles snorkel if you have it	60% Effort
Pull with buoy and paddles snorkel if you have it
1x50	Warm-Up	(Freestyle)	Kick and Scull	60% Effort
Kick and Scull
4x75	Warm-Up	(Butterfly)	BF/DKOB/BF	70% Effort
BF/DKOB/BF

1200

1 X { 1x{

1x400	Drill	(Backstroke)	Switch Drill Every 100	80% Effort
Switch Drill Every 100
4x50	Swim	(Backstroke)	Long and Strong	80% Effort
Long and Strong
2x200	Swim	(Backstroke)	Hold Technique through 200 - Work on second half speed	80% Effort
Hold Technique through 200 - Work on second half speed
4x50	Swim	(Backstroke)	10m/yd underwater dolphin kick, then swim	80% Effort
10m/yd underwater dolphin kick, then swim

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

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 4500

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

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Hampster Food:

Swim Workout Info

Workout Title:

Magnificent Sharp Stroke - Backstroke - 07/09/2023

Workout Description:

Auto-Generated Stroke - Backstroke workout for Youth swimmers -- 07/09/2023

Workout Type:

Stroke - Backstroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4500

Creator:

swim-bot

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