Focus: Backstroke
Warm-up (1300 yards)
- Backstroke kick progression – drag toes down as long as possible
Two Rounds (second round w/ cup of water on forehead)
| 1 x 25 | Kick on back w/ arms at sides using good posture |
| 1 x 25 | Kick on back w/ arms at sides – FASHION MODEL style |
| 1 x 25 | Kick on right side w/ right arm extended, head above water |
| 1 x 25 | Kick on left side w/ left arm extended, head above water |
| 1 x 50 | 6 & 6 – switch sides every 6 kicks |
- Backstroke pull progression – thumb leads exit, pinky leads entry
| 1 x 50 | Backstroke pull – right arm only, left arm at side |
| 1 x 50 | Backstroke pull – right arm only, left arm at side |
| 1 x 50 | 6 – 3 – 6 Six kicks w/ right arm extended, 3 full strokes, six kicks w/ left arm extended |
| 1 x 100 | Backstroke w/ 6-beat kick (3 kicks for each pull) |
- 10 x 75 free on 1:30
Odds are free
Evens are 50 choice free drill + 25 free
Main Set (1650 yards)
Broken Mile Swim – 15s rest at each break, stay in PINK zone
1 x 275, 1 x 250, 1 x 225, 1 x 200, 1 x 175, 1 x 150,
1 x 125, 1 x 100, 1 x 75, 1 x 50, 1 x 25
Cool Down (200 EZ)
Total Yards: 3150
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