Workout:
Weights – 2 sets x 10 reps
Assisted pull ups, incline bench, leg press, dead lift, shoulder raises, leg lifts
warm up
400 x1 swim
400 x1 kick
200 x 1 pull
Main set
200 x 3 back #1 swim 70%, #2 kick @80%, #3 swim @90%
Cool down 200 EZ
Recap: This is my favorite 200 backstroke set. I did modify it so that I could add kicking to today’s workout. My times for the first 200 was 2:44 and the last one was 2:39. The last 200 felt great. I didn’t drop off in the number of underwater kicks during the last 100. I was able to keep my stroke count close to 15. I think I can break 2:18 in the 200 back at nationals. It’s going to take holding faster than :36 mid on the last 100.
