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

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10/1:15/1:30

Total Yards: 2400 – 3200