Backstroke focused workout with an IM pyramid from the Jack Mack’s squad.
Workout
Warm-up:
800 swim/kick/drill/swim
Backstroke Tech (with fins):
4×50 streamline kick @1:05/1:10
4×50 rotating kick @1:05/1:10
4×50 rotating kick (remove goggles and and balance on head) @1:05/1:10
4×50 finish drill @1:05/1:10
4×50 fullcrums @1:05/1:10
4×50 DPS swim @1:05/1:10
Pyramid Set:
Building the IM; 10″ in between each distance
25 fly
50 as fly/back
75 as fly/back/breast
100 IM
75 as fly/back/breast
50 as fly/back
25 fly
Contest:
8×25 back sprints (ending on turn – walk back to start)
Workout Total: 2600
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
