Friday, Nov. 30, 2018

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 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