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)
- 25 back (PINK) + 75 free (WHITE)
- 50 back (PINK) + 50 free (WHITE)
- 75 back (PINK) + 25 free (WHITE)
- 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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