Swim Workout: Backstroke Sprint by Coach Day

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Swim Workout

Distance

Rounds

Sets

1350

1 X { 1x{

4x50	Warm-Up	(Backstroke)	On Back Swim/Kick/Pull/Swim	50% Effort
On Back Swim/Kick/Pull/Swim
4x25	Drill	(Backstroke)	Dolphin Kick on Back	70% Effort
Dolphin Kick on Back
4x25	Drill	(Backstroke)	One arm Back stroke	70% Effort
One arm Back stroke
4x25	Drill	(Backstroke)	Corkscrew	70% Effort
Corkscrew
5x10	Other	(Backstroke)	Flipturns	70% Effort
Flipturns
2x100	Sprint	(Backstroke)	100 yds 2 min rest between	90% Effort
100 yds 2 min rest between
4x50	Sprint	(Backstroke)	50 yds 1 min rest between	90% Effort
50 yds 1 min rest between
8x25	Sprint	(Backstroke)	25 yds 30 secs rest between	100% Effort
25 yds 30 secs rest between
4x50	Warm-Down	(Backstroke)	Smooth on back Swim/Kick/Pull/Swim	60% Effort
Smooth on back Swim/Kick/Pull/Swim

Total Distance: 1350

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

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Swim Workout Info

Workout Title:

Backstroke Sprint

Workout Description:

Backstroke base workout

Workout Type:

Stroke - Backstroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

1350

Creator:

Coach Day

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