Backstroke Workout.

This is a backstroke workout I got from USMS Swimming Magazine:

Warm-Up

2 x 200 free ez

Kick Set

2 x 200 back kick (#2 @ 3:45 target time)

Drill

2 x 200 one-arm pull backstroke, alternating
every 25 yards) Focus on long, strong push-offs
with little kicking, and keep stroke count at (5!) per length

Swim

2 x 200 back (@2:55 & 2:47 target time)

Warm-Down

200 ez swim

Total yardage: 1,800

September 15, 2006 Workout.

Made it back to Master's today, Kurt gave the workout.

Warm-Up

3 x 50 swim on 1:00
1 x 100 kick on 2:00
2 x 50 swim on 1:00
1 x 100 kick on 2:00

6 x 25 on :35

Main Set

1 x 600 free

50 non-free ez

4 x 75 kick

6 x 100 on 1:45 keeping same stroke count
descend 1-3 & 4-6

8 x 50, odds kick on 1:00
evens swim on 1:00

Total yardage: 2,550

September 12, 2006 Workout.

Finally made it to Master's today, Tiffany gave the workout.

Warm-Up

3 x

1 x25 on :30
2 x50 on :55, 25 free drill/25 free swim
1 x 75 on 1:20, 25 free/25 non-free/25 free

2 x

4 x 50 on :55

#1 25 ez/25 hard
#2 25 hard/25 ez
#3 50 fast
#4 50 non-free

Main Set

1 x 500 negative split
4 x 100 pace on 1:40
300 moderate pace

100 ez non-free

With Fins:

200 back kick

8 x 25 on :30, 25 fly/25 free

Warm-Down

200 back ez

Total yardage: 2,900

September 5, 2006 Workout.

Didn't make it to Master's again today.

Warm-Up

200 free ez
200 back ez
200 free catch-up
200 back catch-up
200 dolphin kick

Main Set

8 x 50 free on 1:00
50 free ez
6 x 50 = 25 back/25 breast on 1:10
1 x 50 ez

With Fins:

4 x 50 free on 1:00
50 ez

4 x 50 free on 1:00
50 ez

4 x 25 fly on :40
50 free ez

Warm-Down

200 back ez

Total yardage: 2,650

September 1, 2006 Workout.

Didn't make it to Master's today -- didn't feel like doing the drive.

Warm-Up

3 x 100 on 1:45
1 x 200 on 3:20
repeat

Main Set

5 x 100 free on 1:40
5 x 50 free on 1:00
5 x 50 back on 1:00
5 x 50 back on 1:00
5 x 50 = 25 back/25 breast on 1:10

4 x 25 fly on :40

Warm-Down

200 dolphin kick
200 = 25 back kick/25 dolphin on back kick

Total yardage: 3,000