Focus: Backstroke
Warm-up (1200 yards)
- 1 x 200 Choice
- Backstroke vs. Freestyle Comparison
| 1 x 100 | Reach and roll backstroke – keep core tight |
| 1 x 100 | Freestyle – roll to open armpit – keep core tight |
| 1 x 100 | Backstroke kick in streamline – point toes down and extend foot back |
| 1 x 100 | Freestyle kick – point toes up and extend foot backwards |
| 1 x 100 | Wide catch backstroke – keep fingers pointed to side walls |
| 1 x 100 | Narrow pull freestyle – keep fingers pointing down |
- Backstroke Turns
| Float to no-arm somersault | 3 reps |
| Back float + 2 strokes + roll over arms at sides | Across the pool – 25 yds |
| Approach from flags, roll over, somersault, push off | 4 reps |
- 8 x 2-turn 50s – backstroke on 1:05
Main Set (1800 yards)
Two Rounds –
First round WHITE ZONE intervals on left, Second round PINK intervals on right
- 3 x 150 free on 2:30/2:20
- 6 x 50 kick – odds are back, evens are free on 1:30/1:20
- 2 x 75 backstroke on 1:40/1:30
- 2 x 25 choice fast on 1:00/ :50
Cool Down (200 yards)
4 x 50 choice on 1:10
Total Yards: 3200
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