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Workoutbackstroke SPEED
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:60 Minutes
Submitted By:Megan
Email: meganb@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 freestyle take as long as you like
Warm-up 6 x 50's freestyle, building :55
Pre-Set 6 x 25 freestyle ALL OUT SPRINT :45
Pre-Set 10 x 25 backstroke ALL OUT SPRINT :45

Main Set 1 x 50 backstroke
1 x 75 freestyle
1 x 50 backstroke
1 x 75 freestyle
1 x 50 backstroke
** all of these are an all out SPRINT, don't worry you'll get plenty of rest
Pre-Set 8 x 25
alternate one freestyle, one backstroke. SPRINT them all.
Warm-Down 200 easy, whatever stroke

Total = 1800 SC Yards

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