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    Warm Up: 55-65 Minutes 320 Calories

    Uploaded by

    Manuel Moreira
    The document is a workout log from November 6th, 2018 that details a 1800m backstroke workout. The 55-65 minute workout included a warm up, build up, core, and warm down section. The warm up included 200m of swimming with 50m of backstroke and choice. The build up had 8x25m of freestyle and 1x100m of backstroke. The core section repeated 4 times and included 2x25m of breaststroke, 1x50m of backstroke, 1x50m of freestyle, and 4x25m of backstroke kick. The workout finished with a 100m cool down of freestyle swimming.

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    Warm Up: 55-65 Minutes 320 Calories

    Uploaded by

    Manuel Moreira
    16 views1 page
    The document is a workout log from November 6th, 2018 that details a 1800m backstroke workout. The 55-65 minute workout included a warm up, build up, core, and warm down section. The warm up included 200m of swimming with 50m of backstroke and choice. The build up had 8x25m of freestyle and 1x100m of backstroke. The core section repeated 4 times and included 2x25m of breaststroke, 1x50m of backstroke, 1x50m of freestyle, and 4x25m of backstroke kick. The workout finished with a 100m cool down of freestyle swimming.

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    personalized swim workout

    Original Title

    Workout

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    The document is a workout log from November 6th, 2018 that details a 1800m backstroke workout. The 55-65 minute workout included a warm up, build up, core, and warm down section. The warm up included 200m of swimming with 50m of backstroke and choice. The build up had 8x25m of freestyle and 1x100m of backstroke. The core section repeated 4 times and included 2x25m of breaststroke, 1x50m of backstroke, 1x50m of freestyle, and 4x25m of backstroke kick. The workout finished with a 100m cool down of freestyle swimming.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    16 views1 page

    Warm Up: 55-65 Minutes 320 Calories

    Uploaded by

    Manuel Moreira
    The document is a workout log from November 6th, 2018 that details a 1800m backstroke workout. The 55-65 minute workout included a warm up, build up, core, and warm down section. The warm up included 200m of swimming with 50m of backstroke and choice. The build up had 8x25m of freestyle and 1x100m of backstroke. The core section repeated 4 times and included 2x25m of breaststroke, 1x50m of backstroke, 1x50m of freestyle, and 4x25m of backstroke kick. The workout finished with a 100m cool down of freestyle swimming.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
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    11/6/2018 Workout

    Tuesday, November 6th, 2018


    1800m Backstroke MM
    55-65 minutes 320 calories

    Warm Up 200m (repeat x 2)


    1 x 50m Backstroke Swim

    1 x 50m Choice

    Build Up 500m
    8 x 25m Freestyle Swim (Good Form)
    Time 00:30s/25m Rest Interval 00:10s

    8 x 25m Freestyle Swim (Even Pace)


    Time 00:30s/25m Rest Interval 00:10s

    1 x 100m Backstroke Swim


    Time 01:55s/100m

    Core 1000m (repeat x 4)


    2 x 25m Breaststroke Swim (Even Pace)
    Time 00:35s/25m Rest Interval 00:15s

    1 x 50m Backstroke Swim


    Time 00:50s/50m

    1 x 50m Freestyle Swim (Tempo)


    Time 00:55s/50m

    4 x 25m Backstroke Kick


    Rest Interval 00:15s

    Warm Down 100m


    1 x 100m Freestyle Swim (Easy)

    Easy Moderate Endurance E ort Variable

    Disclaimer
    Consult your doctor before undertaking any new exercise program. Swimplan workouts are only suggestions and you can choose what to swim.
    Do not swim workouts that you consider too di cult.

    Swimplan.com Everyone should swim with a workout

    https://swimplan.com/user/workout 1/1

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