This is a backstroke technique focused morning workout containing a link to a short video demonstrating the drill of the skill set.
Workout
Warm-up:
5 x 100 Freestyle Swim @ 01:45
4 x 100 Best Stroke Drill @ 02:00
3 x 100 Freestyle Swim @ 01:35
2 x 100 Best Stroke Swim Negative Split @ 02:00
1 x 100 Freestyle Swim @ 01:35
> 2:00 Rest
Skill set:
30 x 50 Back kick/drill @ 01:05
15-25 under water/25 choice (alternate) double arm/daffy
> 2:00 Rest
Set:
1 x 200 Back Swim @ 04:00 Technique
1 x 200 Freestyle Swim Build @ 04:00
1 x 200 Freestyle Swim @ 04:00 Technique
1 x 200 Freestyle Swim Max ! @ 04:00
Warm down:
1 x 200 Freestyle Swim EZ @ 04:00
WORKOUT TOTAL: 4000
This workout was provided by Scarborough Swim Club Head Coach Darren Ward.
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