Freestyle and Backstroke Aerobic Mix
A 2400 m aerobic session that pairs steady freestyle 200s with backstroke 100s, balancing the shoulders while you build endurance.
- Duration
- 55 minestimated
- Distance
- 2,400 m
- Effort
- 60
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle and backstroke | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick on your back, easy | 50 m | 55-72% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady | 200 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 4.3 | IntervalEndurance Backstroke, steady | 100 m | 78-88% CSS pace |
| 4.4 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalTempo Freestyle, a little faster | 100 m | 92-96% CSS pace |
| 5.2 | Rest | 15 s | |
| 6 | Cool-downRecovery Easy backstroke | 200 m | 75-85% CSS pace |
About this workout
Endurance work does not have to be freestyle only. Mixing in backstroke at the same aerobic effort spreads the load across different muscles, opens the chest after many lengths of freestyle and gives your neck a break from turning to breathe. For masters swimmers it also keeps a second stroke in shape.
The main set has four rounds of a 200 freestyle and a 100 backstroke at a steady aerobic effort with 20 seconds rest. Backstroke is slower than freestyle for most swimmers, so its pace target sits a little lower, but the effort should feel the same. Four slightly faster freestyle 100s close the main set before an easy backstroke cool-down.
It suits intermediate swimmers who already swim backstroke without stopping. If backstroke is new to you, swim those 100s as 50s with a short rest in between.
Tips
- Keep the head still on backstroke and let the body rotate around it.
- Count strokes from the flags to the wall on every backstroke length.
- Hold the same effort on both strokes, not the same pace.
Good forPoolMasters swimmingGeneral fitness
Season phaseBaseAny time