Warm-Up (900 yards)

  • 300 choice
  • Backstroke turn review
  • Backstroke kick w/ fins – 3 x 100 w/ :15s rest
    straight arms in streamline w/contracted pelvis
  • Backstroke Progression Drills 2 x (3 x 50 w/ 15s rest)
    #1: Fashion Model – keep hips up by squeezing butt and eyes on ceiling
    #2: Fashion Model w/ alternate arm lifts to vertical, hold for “apple, peaches,               pumpkin pie”
    Thumb comes out of water first, then switch to pinky lead before vertical
    #3: Mummy: Alternate arm lifts, but don’t let hands touch water

Pre-Set (800 yards)

  • 2 x (4 x 100 on 1:50)
    #1: 25 backstroke + 75 free             #2: 50 backstroke + 50 free
    #3: 75 backstroke + 25 free                     #4: 100 backstroke

Main Set (1200 yards)

  • 6 x 150 on 2:40
    25 fly kick on back, arms in streamline + 125 free
  • 6 x 50 on 1:10 – 25 fly + 25 back (first 3 are fins optional)
    Must touch wall w/ 2 hands for fly finish

Cool Down

  • 4 x 50 choice on 1:10

Total Yards (3100)

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