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)

    • 1 x 100 choice kick
    • 1 x 100 choice stroke

Total Yards: 3200

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