Hard |
Harder |
Hardest |
| Warm Up 50 yd Free 50 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 100 yd Free Pull 100 yd Free 50 yd Backstroke Kick Easy 50 yd Backstroke Swim Easy |
Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 150 yd Free 150 yd Pull Free 100 yd Backstroke Kick Easy 100 yd Backstroke Swim Easy |
Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 150 yd IM (No Free) 150 yd IM Pull (No Free) 100 yd Backstroke Kick Easy 100 yd Backstroke Swim Easy |
| Main Set 4 x 125 yd Backstroke on 5:00 1st 25 – Kick (No board) 2nd 25 – Double Arm 3rd 25 – 3 Left 3 Right 4th 40 – Swim 25 back + 25 free |
Main Set 4 x 200 yd Backstroke 1st 50 – Kick (no board) 2nd 50 – Double Arm 3rd 50 – 3 Left / 3 Right 4th 50 – Swim |
Main Set 4 x 200 yd Backstroke 1st 50 – Kick (no board) 2nd 50 – Double Arm 3rd 50 – 3 Left / 3 Right 4th 50 – Swim |
| 6 x 50 yd Free on 1:15 | 6 x 50 yd Sprint on 1:15 1/3/5 – Back 2/4/6 Free |
6 x 50 yd Backstroke Sprint on 1:15 |
| 6 x 25 yd Breath Control on 1:20 1/3/5 free no breath after 7/5/3 2/4/6 free no breath |
6 x 25 yd Swim on 1:20 1/3/5 – backstroke kick half way under water 2/4/6 Free no breath |
6 x 25 yd Kick halfway underwater on 1:20 |
| Cool Down 100 yd Easy |
Cool Down 100 yd Easy |
Cool Down 100 yd Easy |
| Total: 1550 | Total: 2150 | Total: 2150 |