Focus: Backstroke

WARM UP (1200 yards)

• 1 x 300 swim
• 2 x 100 backstroke kick, arms above head in streamline :20s rest
• Backstroke Drills – 2 rounds
  • 4 x 25 one arm backstroke w/ cup on water on forehead, non-working arm at side
  • 1 x 100 fists backstroke – feel water pressure on forearm
  • 2 x 25 sit and spin drill, keep head and shoulders out of the water
  • 4 x 25 at least 5 underwater fly kicks on back, then fly kick on back to the wall

MAIN SET (1900 yards)

• Three Rounds of 4 x 100 on 2:15
  • #1: 25 back + 75 free
  • #2: 50 back + 50 free
  • #3: 75 back + 25 free
  • #4: 100 back
• 10 x 50 2-turn backstroke from middle of pool on 1:10
• Bonus: 1 x 200 freestyle pull

COOL DOWN (300 yards)

• 1 x 100 EZ breast stroke
• 4 x 50 EZ free on 1:10

Total Yards:3200 – 3400