My workout today. The 150s were relatively easy until the last couple. I found that my stamina for backstroke past 100 yards is lacking. Time to work that. 😊 Although I did backstroke, you can pick a stroke, any stroke but freestyle, and have at it. I think this would be pretty miserable as a fly set. LOL That being said, it made for a challenging backstroke set. So, set your times (or use mine) and get cracking.
50-minute swim workout—backstroke emphasis
500 warmup (~7:30)
Warmup set 3x (600 yds, 10 min)
100 on 1:40 – 25 backstroke drill/25 backstroke/50 free
75 IM on 1:30 (no free)
25 free on :30
Main set (1650 yds, 27:30 min)
Set 1—3x (1050 yds, 17:30 min)
2×150 on 2:30
50 free on :50
R1: 1st 150: 25 bk/125 free, 2nd 150: 50 bk/100 free
R2: 1st 150: 75 bk/75 free, 2nd 150: 100 bk/50 free
R3: 1s 150: 125 bk/25 free, 2nd: 150 bk
Set 2—3x (600 yds, 10 min)
2 x 75 on 1:15
50 free on :50
1st 75 is always free, 2nd 75 has the same pattern as the top. By the last round, your last 75 should be all backstroke.
150 warm down
Total yards: 2900
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