--- Find A Workout ---

WorkoutFor backstrokers
Ability Level:USS Sr./Jr. National Level
Course:SC Meters
Duration:120 Minutes
AuthorDavid Söderstjerna
Submitted By:David Söderstjerna
Email: david_soderstjerna@swimmail.com
Club:Landskrona Simsällskap (Sweden)
Club/Author Info:Backstroker hoping to make it big.

Set Category Set Description Set Intervals
Warm-up 100-200-300-400 free/back (alternate every 25) Rest 20 sec.
Pre-Set 12x25 back 15 all out/10 easy Start every 45 sec
Pre-Set 200 easy short rest
Main Set 200-150-100-50 back/free/back/free Do this set 5 times with 170 pulse 25/20/15/10 sec rest
Drill Set 200 easy short rest
Kick Set 50-4x25 kick with zoomers (at least 15 meters under water) Do this set 8 times Rest 15 and 10 sec
Drill Set 200 easy Short rest
Drill Set 4x25 Back all out Rest 1 minute
Warm-Down 400 swim dowm to full recovery

Total = 6100 SC Meters

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.