My favorite stroke day of the month. When we compete again, I’ll be swimming backstroke. I’m looking forward to it. I did swim Sunday with SCAQ. Coach Bill Bean gave us a tough set, but I waited too long to upload it and forgot the rest of the workout. Ah, well, I was in the pool on Mother’s Day, so it’s all good.

Be sure to adjust the intervals to your time and the sets to fit you.

50-minute workout, backstroke day

500 warmup (~7:30 min)

Warmup set 2x (600 yds, 11:40 min)
8 x 25 back on :30
Odds drill
Evens regular
100 free on 1:40

Main set 2x (1200 yds, 20 min)
4 x 100 on 1:40
1st—100 back
2nd—75 back/25 free
3rd—50 back/50 free
4th—25 back/75 free
200 on 3:20
R1: alt. 50 back/50 free
R2: 100 back/100 free

Bonus set (200 yds, 5:20 min)
8 x 25 back sprint on :40

100 back sprint

150 warm down

Total yards: 2750

#swimming #backstroke #50minuteswimworkout #mastersswimmer #mastersswimming