Focus: Backstroke

Warm-up (1350 yards)

  • 1 x 400 Free
  • Backstroke progression
1  x  50 Kick on back w/ arms at sides – FASHION MODEL style
1  x  50 Kick on back w/ arms in streamline
1  x  50 6 & 6 = switch sides every 6 kicks
1  x  50 6 – 3 – 6 = 6 kicks on side + 3 backstrokes + 6 kicks on side
1  x  50 6:00-9:00 Slow-motion clock recovery arms
(6:00 thumb lead, 7:00-8:00 switch, 9:00 pinky lead)
  • Backstroke Turn Drill – need 2 kickboards per person
    Approach wall on stomach w/ arms at sides holding one kickboard per hand
    Front somersault leaving arms as they are &    Push off on your back
    Repeat 3-5 times
  • 1 x 200 Backstroke – use a wide shallow (6-12” deep) semi-circle pull
    FINGERTIPS POINT TO SIDES OF POOL
  • 4 x 125 free on 2:10
    First 25 is drill: Doggie paddle, Tarzan , Fists, 6 – 3 – 6 Last 100 is free

Main Set (1600 yards)

2 x (4 x 100 on 1:50 w/ 1:00 break in between rounds)

  1. 25 back (PINK) + 75 free (WHITE)
  2. 50 back (PINK) + 50 free (WHITE)
  3. 75 back (PINK) + 25 free (WHITE)
  4. 100 back (PINK)

Continuous Kick Set (Choice)

  • Fast kick HR target is the RED (160 – 170 bpm ) zone
    • 25 fast + 25 EZ
    • 50 fast + 50 EZ
    • 75 fast + 75 EZ
    • 100 fast + 100 EZ
    • 75 fast + 75 EZ
    • 50 fast + 50 EZ
    • 25 fast + 25 EZ

Cool Down (200  EZ)

Total Yards: 3150

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