Backstroke “GO!” Set

Ryan Woodruff, Lynchburg YMCA

This is a variation on the Nitro whistle set. We just did it backstroke, I shouted “GO!” as the intervals came up rather than blowing a whistle, and we added a few quality swims.

Swimmers begin with a 25 back @:20, then a 25 @:25 and so on, increasing to a 50 at the earliest opportunity, increasing to a 75 at the earliest opportunity… and so on. Their instructions were to make the jump in distance as soon as they felt it was feasible.

We paused after the :50, after the 1:30, and after the 2:00 to do the 50 ez – 100 fast backstroke-50 ez. We had some excellent performances on the 100s backstroke.

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