Backstroke Workout #1

Ryan Woodruff

Warmup
800 :  100 free overkick/100 smooth backstroke/100 smooth free/100 overkick backstroke

Main Set
2x through: 1st round no equipment, 2nd round with paddles (don’t use paddles on 3 x 200)

3 x 200 backstroke  @ 3:20

12.5 r arm scull
12.5 l arm scull
25 fists drill
50 build
100 strong swim

3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :50
2 x 200 backstroke  race pattern and descend 3:10
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :55
1 x 200 backstroke fast @ 3:00
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ 1:00

Warm-down set
6 x 50 @ :20 rest
#1-4: 12.5 yards back spin drill then ez
#5-6:  just ez swim

4400 yards

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