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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