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)
Leave a Reply