Focus: Backstroke Kick and Body Position

ENDURANCE SET (800 yards)

  • Two Rounds
    • 1 x 100 kick w/ board
    • 1 x 100 pull – look diagonally back when breathing
    • 2 x :45 seconds vertical kicking w/ 15s rest
    • 1 x 150 free – look diagonally back when breathing
  • 1 x 100 free w/ flip turns

DRILL SET(700 yards)

  • Back float check
  • Two Rounds: Backstroke Kick Progression
    • 1 x 50: Kick on back with cup of water on forehead, arms in streamline
    • 1 x 50: 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 50: Wide backstroke pull w/ buoy
    • 1 x 100: 6 – 3 – 6 backstroke
  • 4 x 25 – backstroke w/ 6 beat kick

COOL DOWN (100 yards)

  • 1 x 50 EZ free pull
  • 1 x 50 EZ breaststroke

Total Yards: 1600

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s