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