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:

    1. Kick on back w/ arms at sides using good posture
    2. Kick on back w/ arms at sides, Fashion Model style
    3. Kick on back w/ right side down, right arm extended
    4. 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 drill25 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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