Focus: Eyes

On Deck: Backstroke against the wall

Drill Set #1: 4 x 75 w/ cup of water on forehead for the first 25

  • 25 arms at sides, kick on back + 50 backstroke
  • 25 left arm lead on back + 50 backstroke
  • 25 right arm lead on back + 50 backstroke
  • 25 6&6 + 50 backstroke w/ cup of water

Drill Set #2: 6 x 50 – One google in the water, eyes focus on deck

  • Kick on side, L arm extended, one google in the water, breathe
  • Kick on side, R arm extended, one google in the water, breathe
  • 6 & 6 same as above
  • 6 – 3 – 6
  • Breathe every 3rd stroke – on google in the water
  • Freestyle your way, one google in the water every breath

Main Set: 2-3 x (4 x 100)

  1. 25 backstroke or 2 fly strokes off the wall + 75 free
  2. 50 backstrokes or 2 fly strokes off the 1st 2 walls + 50 free
  3. 75 backstroke or 2 fly strokes off the 1st 3 walls + 25 free
  4. 100 backstroke or 2 fly strokes off all walls

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