Focus: Backstroke
Warm-up (1350 yards)
- 4 x 200 SKPS
- Backstroke Drills
| 1 x 100 | Backstroke kick w/ arms in streamline – only face out of water – head parallel to the water line, arms straight touching ears |
| 1 x 100 | Backstroke w/ Fists – maintain water pressure on forearms |
| 1 x 50 | Titanic w/ fins |
| 1 x 50 | Mummy w/ fins |
| 1 x 50 | Fly kick on back w/ fins – start kick w/ hips |
| 1 x 200 | Backstroke w/2-3 underwater fly kicks off wall |
Main Set (1650 yards)
Two Rounds (1050 yards)
- 4 x 100 free on 1:45 WHITE ZONE
- 1 x 75 backstroke on 1:30 PINK ZONE
- 1 x 25 backstroke on 1:00 RED ZONE
- 1 x 25 choice EZ on 2:00
Pull/Kick Set – Two rounds (600 yards)
- 1 x 150 backstroke pull :30s rest WHITE ZONE
- 1 x 50 fly kick on back – no fins :30s rest PINK ZONE
- 1 x 100 backstroke w/ backstroke turns :30s rest PINK ZONE
Cool Down (200 yards)
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- 1 x 100 choice kick
- 1 x 100 choice stroke
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