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Focus: Backstroke
WARM UP (1200 yards)
- 1 x 400 free
- Two Rounds: Backstroke Kick Progression
- 1 x 50 Kick on back with cup of water on forehead, arms in streamline
- 1 x 100: Kick rotation w/ arms at sides (45L/center/45R)
- 1 x 50: Mummy Kick w/ alternate arm extensions, but arms can’t touch water
- 1 x 100: Wide backstroke pull
- 1 x 100: 6 – 3 – 6 backstroke
MAIN SET (1600 yards)
- 12 x 100 on 2:10
- Odds: Backstroke
- Evens: Freestyle
- 1 x 100 backstroke for time
- 1 x 100 EZ
- Backstroke Turn Practice
- 8 x Power Push offs w/ 3 underwater fly kicks
- Approach check
- 4 x flag-to-flag timed turns
- 4 x 2-turn 50 backstroke from middle of pool :20s rest
COOL DOWN (200 yards)
- 1 x 50 EZ free pull
- 1 x 100 EZ free
- 1 x 50 EZ breaststroke
Total Yards: 3000
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