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The ultimate backstroke set

 The Ultimate Backstroke Set

  • W A R M U P
    • 400 Swim w/ fins
    • 2 x 200's pull 
    • 2 x 200's Free kick
  • M A I N   S E T (Repeat as many times as possible)
    • 10 x 100's Backstroke Sprint
      • Focus on fast kick, strong pull
      • Work underwaters and flip turns!
      • 1:30, 1:45, 1:50, 2:00 + 10 as needed
    • 200 BA Pull 
      • Think about ROTATION 
    • 10 x 50's BA SPRINT W/ Fins
      • :30, :35, :40, +5 as needed
      • UNDERWATERS
      • Strong pull! 
      • ROTATE
    • 200 Easy
      • Give those arms a break! Do some BR or Free
      • 4 x 200's Back 
        • Build each 50
        • :10 sec rest
        • Fast turns
  • Warmdown:
    • 300 EZ


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