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

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