Warm-up (750 yards)
- 200 choice
- Backstroke kick progression – drag toes down as long as possible
Two Rounds (second round w/ cup of water on forehead)
4 x 25 as follows:- Kick on back w/ arms at sides using good posture
- Kick on back w/ arms at sides, Fashion Model style
- Kick on back w/ right side down, right arm extended
- Kick on back w. left side down, left arm extended
1 x 50 – 6 & 6: switch sides every 6 kicks
- Backstroke pull progression – thumb leads exit, pinky leads entry
1 x 50: Backstroke pull – right arm only, left arm at side
1 x 50: Backstroke pull – left arm only, right arm at side
1 x 50: 6-3-6 – 6 kicks w/ L arm extended, 3 strokes. 6 kicks w/ R arm extended
1 x 100: Backstroke w/ 6-beat kick (3 kicks for each pull)
Pre-Set (750 yards)
- 10 x 75 free on 1:30
Odds are free
Evens are 50 choice free drill+ 25 free
Main Set (1450 yards)
- 6 x 100 on 1:45 – The 1st 2 strokes off of each wall are fly, the rest is free
- 6 x 75 on 1:20 – The first 25 is backstroke, the rest is free
- 6 x 50 on 1:00 – 2+ underwater fly kicks off each wall, the rest is free
- 6 x 25 fly on :30 (fins are optional)
Cool Down (200 yards)
- 100 double arm backstroke
- 100 choice
Total Yards: 3150
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