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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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