Focus: Head in Line with Spine
WARM UP (1000 yards)
- Broken Turn Drill x 5
- Two Rounds – Kick Set (300)
- 1 x 25 silent kick w/ board
- 1 x 25 loud kick w/board
- 1 x 100 kick w/ board bubble water w/ toes pointed
- Two Rounds – Head Alignment Freestyle Drills (400)
- 1 x 50 side glide w/ tennis ball
- 1 x 50 side glide switch w/ tennis ball
- 1 x 100 free – keep eyes looking at bottom of pool
- Two Rounds – Head Alignment Backstroke Drills (300)
- 1 x 50 backstroke kick w/ arms at sides, cup of water on forehead
- 1 x 50 fashion model kick w/ arms at sides, cub of water on forehead
- 1 x 50 backstroke – keep head steady, straight arm recovery, pinky in water first
MAIN SET (1200 – 1800 yards)
- 12 x 50 on 1:10/1:20/1:30
- Odds: Freestyle – Look at bottom of pool
- Evens: Backstroke – Minimum of 3 underwater fly kicks off of the wall
- 6 x 100 w/ :20s rest
- Odds: 50 Freestyle kick + 50 freestyle
- Evens: 50 backstroke kick w/o board, arms in streamline + 50 backstroke
- Bonus Set (400 – 600) – Backstroke or Freestyle
- 2 or 3 x 200 :30s rest
- First 100 is a pull
- Next 50 is stroke w/ good hip rotation
- Last 50 is stroke w/ a strong 6-beat kick
- 2 or 3 x 200 :30s rest
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10/1:15/1:30
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