Stroke emphasis day. I really enjoy stroke day. It’s a chance to do something different. Although I can do that all of the time while swimming alone, I do tend to spend a lot of my workouts doing freestyle. Today, the emphasis was on backstroke as it’s the second Monday of the month. I wasn’t really able to calculate the amount of time it took to do the last bonus set with sprints. Besides, that will vary depending on your speed. One of these days, I’ll do a 200 backstroke again, but not today. LOL

As always, please adjust the intervals (and even the sets) to fit your interval speeds and your fitness level. These just happen to work for me. Also, the sets are meant to inspire. You’re welcome to use the workout as is, or only swim the sets that look fun to you. After all, it’s not just about swimming and working out; it’s also about enjoying it, too.

50-minute swim workout, backstroke emphasis

500 warmup (~7:30 min)

Warmup set 2x (600 yds, 10:40 min)
4 x 50 on :55
1—25 backstroke drill (pause at top for 3 seconds, turn hand so palm faces out, finish stroke)/25 regular back
2–25 backstroke drill (head up backstroke for first five strokes, windmill arms as fast as you can, finish lap easy)/25 regular back
3—25 backstroke drill (3 strokes back/3 strokes free)/25 regular back
4—50 back push
100 free on 1:40

Main set (1200 yds, 21:40 min)
4 x 100 on 1:45
Start as 100 IM. With each 100 after 1st one, replace last stroke with back until the last one is 100 back. e.g., 100 IM, 2—fly/back/br/back, etc.

50 easy on 1:10

4 x 75 on 1:10
4th—all back

50 easy on 1:10

4 x 50 back on :50

50 easy on 1:10

4 x 25 back on :30

50 easy on 1:10

1:00 rest

Bonus set (375 yds, ? min)
100 back all out. Get your time and push off into an easy 50

:45 rest

50 back all out
easy 50

:30 rest

25 back all out
50 easy

125 warm down

Total yards: 2800

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