Category Archives: Backstroke

Distant Medley

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Individual Medley (IM) order = fly, back, breast, free

BEGINNER WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 2:00

4×100 back on the 2:00

4×100 breast on the 2:00

4×100 free on the 2:00

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×100 IM, RI 1:00

200 easy choice (cool down)

= 3200

INTERMEDIATE WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 1:45

4×100 back on the 1:45

4×100 breast on the 1:45

4×100 free on the 1:45

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×200 IM, RI :45

200 easy choice (cool down)

= 3500

ADVANCED WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 1:30

4×100 back on the 1:30

4×100 breast on the 1:30

4×100 free on the 1:30

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×400 IM, RI :30

200 easy choice (cool down)

= 4100

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Take a BACK road

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BEGINNER WORKOUT:

200 easy (warm-up)

6×50 back kick with fins, RI :30

5×100 back with fins on the 2:15

4×50 back sprint, RI :30

4×50 back sprint, RI :30

2×50 back sprint, RI :25

2×50 back sprint, RI :25

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy (warm-up)

8×50 back kick with fins, RI :20

5×100 back with fins on the 1:50

6×50 back sprint, RI :30

6×50 back sprint, RI :30

4×50 back sprint, RI :25

4×50 back sprint, RI :25

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy (warm-up)

10×50 back kick with fins, RI :15

5×100 back with fins on the 1:40

8×50 back sprint, RI :30

8×50 back sprint, RI :30

6×50 back sprint, RI :25

6×50 back sprint, RI :25

200 easy swim (cool down)

= 3200

IM by set

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BEGINNER WORKOUT:

300 easy free (warm-up)

6×50 free (25 kick/25 free) on the 1:10

12×25 IM order on the :50

4(3×50) IM by set sprint on the 1:20 – swim 3×50 fly, 3×50 back, 3×50 breast, 3×50 free

12×25 free on the :50 (use fins if you have them)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

8×50 free (25 kick/25 free) on the 1:00

16×25 IM order on the :40

4(4×50) IM by set sprint on the 1:10 – swim 4×50 fly, 4×50 back, 4×50 breast, 4×50 free

16×25 free on the :40 (use fins if you have them)

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy free (warm-up)

10×50 free (25 kick/25 free) on the :50

20×25 IM order on the :30

4(5×50) IM by set sprint on the 1:00 – swim 5×50 fly, 5×50 back, 5×50 breast, 5×50 free

20×25 free on the :30 (use fins if you have them)

200 easy swim (cool down)

= 3200

Practice of champions

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KC’s baseball season starts in 4 days and we cannot wait!  We’re still the champs until October.  Here’s a practice to remember our champions:)

 

BEGINNER WORKOUT:

#2 Escobar – 2×200 easy free (warm up)

#18 Zobrist – 18×25 free (25 free drill/25 free, repeat) on the :30

#6 Cain – 6×100 free descending in time on the 2:30

#35 Hosmer – 35×25 IM order on the :50

#25 Morales – 25×12.5 free sprints, RI :15 (sprint to middle of the pool, rest :15 seconds, sprint back to wall)

#8 Moose – 8×50 free on the 1:00

#13 Perez – 13×25 free sprint on the :40

#4 Gordon – 4×75 IM order (25 kick/25 drill/25 swim) on the 1:50

#15 Rios – practice flip turns 15 times

#30 Ventura – 30×25 (first 20 are IM order, last 10 are easy free) on the :50

= 4425

INTERMEDIATE WORKOUT:

#2 Escobar – 2×200 easy free (warm up)

#18 Zobrist – 18×25 free (25 free drill/25 free, repeat) on the :30

#6 Cain – 6×100 free descending in time on the 2:00

#35 Hosmer – 35×25 IM order on the :40

#25 Morales – 25×12.5 free sprints, RI :15 (sprint to middle of the pool, rest :15 seconds, sprint back to wall and practice finish)

#8 Moose – 8×50 free on the 1:00

#13 Perez – 13×25 free sprint on the :35

#4 Gordon – 4×75 IM order (25 kick/25 drill/25 swim) on the 1:40

#15 Rios – practice flip turns 15 times

#30 Ventura – 30×25 (first 20 are IM order, last 10 easy free) on the :40

= 4425

ADVANCED WORKOUT:

#2 Escobar – 2×200 easy free (warm up)

#18 Zobrist – 18×25 free (25 free drill/25 free, repeat) on the :30

#6 Cain – 6×100 free descending in time on the 1:30

#35 Hosmer – 35×25 IM order on the :30

#25 Morales – 25×12.5 free sprints, RI :15 (sprint to middle of the pool, rest :15 seconds, sprint back to wall and practice finish)

#8 Moose – 8×50 free on the 1:00

#13 Perez – 13×25 free sprint on the :25

#4 Gordon – 4×75 IM order (25 kick/25 drill/25 swim) on the 1:30

#15 Rios – practice flip turns 15 times

#30 Ventura – 30×25 (first 20 are IM order, last 10 are easy free) on the :30

= 4425

The Way IM

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BEGINNER WORKOUT:

300 easy free (warm-up)

300 free kick with fins if you have them

12×25 IM on the :50

2 x (4×50 IM order sprint on the 1:20) – so you would swim a 50 fly sprint on the 1:20, 50 back sprint on the 1:20, 50 breast sprint on the 1:20, 50 free sprint on the 1:20 and then repeat this 1 more time

100 easy free

2 x (4×50 free sprint on the 1:10)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

400 free kick with fins if you have them

16×25 IM on the :40

3 x (4×50 IM order sprint on the 1:10) – – so you would swim a 50 fly sprint on the 1:10, 50 back sprint on the 1:10, 50 breast sprint on the 1:10, 50 free sprint on the 1:10 and then repeat this 2 more times

100 easy free

3 x (4×50 free sprint on the 1:00)

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 free kick with fins if you have them

20×25 IM on the :30

4 x (4×50 IM order sprint on the 1:00) – so you would swim a 50 fly sprint on the 1:00, 50 back sprint on the 1:00, 50 breast sprint on the 1:00, 50 free sprint on the 1:00 and then repeat this 3 more times

100 easy free

4 x (4×50 free sprint on the :50)

200 easy swim (cool down)

= 3400

 

2016

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365 more chances.gif

BEGINNER WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :30

2×25 fly sprint, RI :30

3×25 free pull, RI :30

4×25 breast sprint, RI :30

5×25 free drill, RI :30

6×25 back sprint, RI :30

7×25 free kick, RI :30

8×25 free sprint, RI :30

9×25 fly drill, RI :30

10×25 fly with fins (if you have them), RI :30

11×25 breast drill, RI :30

12×25 IM order, RI :30

13×25 breast kick, RI :30

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :30

15×25 free pull, RI :30

16×25 IM order sprint, RI :30

200 easy free (cool down)

= 4100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :20

2×25 fly sprint, RI :20

3×25 free pull, RI :20

4×25 breast sprint, RI :20

5×25 free drill, RI :20

6×25 back sprint, RI :20

7×25 free kick, RI :20

8×25 free sprint, RI :20

9×25 fly drill, RI :20

10×25 fly with fins (if you have them), RI :20

11×25 breast drill, RI :20

12×25 IM order, RI :20

13×25 breast kick, RI :20

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :20

15×25 free pull, RI :20

16×25 IM order sprint, RI :20

200 easy free (cool down)

= 4100

ADVANCED WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :10

2×25 fly sprint, RI :10

3×25 free pull, RI :10

4×25 breast sprint, RI :10

5×25 free drill, RI :10

6×25 back sprint, RI :10

7×25 free kick, RI :30

8×25 free sprint, RI :10

9×25 fly drill, RI :10

10×25 fly with fins (if you have them), RI :10

11×25 breast drill, RI :10

12×25 IM order, RI :10

13×25 breast kick, RI :10

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :10

15×25 free pull, RI :10

16×25 IM order sprint, RI :10

200 easy free (cool down)

= 4100

And just because I found this funny and it seems relevant:

slap food

I go BACK

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BEGINNER WORKOUT:

100 free, 200 back, 100 free (warm-up)

12×25 back kick on the :50 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4200

INTERMEDIATE WORKOUT:

100 free, 200 back, 100 free (warm-up)

16×25 back kick on the :40 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4300

ADVANCED WORKOUT:

100 free, 200 back, 100 free (warm-up)

20×25 back kick on the :30 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4400