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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