Professional Swim Workouts by Professional Swim Coaches
May 4, 2015 – Scarborough Swim Club

May 4, 2015 – Scarborough Swim Club

This is a backstroke technique focused morning workout containing a short video demonstrating the drill of the skill set.

 

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 free workout was provided by Scarborough Swim Club Head Coach Darren Ward.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Darren Ward

Coach Ward has been coaching professionally in Canada for the past 20 Years. Currently Darren is the Head Coach of the Scarborough Swim Club. [Read Bio]

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