Wednesday, November 10, 2021
Backstroke “A” Warm-Up (1800 yds)
- 1 x 300 choice
- 3 x 100 backstroke kick progression
25 Fashion Model, 25 R arm extended, 25 L arm extended, 25 6 & 6 - 3 x 100 backstroke pull progression
25 R arm pull, L arm at side, 25 L arm pull, R arm at side, 50 6-3-6 drill - 12 x 75 on 1:20
#1-4: 50 choice free drill + 25 free
#5-8: 25 kick on back + 50 back or free
#9-12: free, descend 1-4
Main Set (1200 – 2400 yds)
Choices: Set 1 + Set 2 for variety, Set 1 twice for backstroke lovers, Set 2 twice for distance lovers
Set #1:
- 3 x 100 back on 2:00, Descend 1-3
- 4 x 75 backstroke kick on 1:40 – build underwaters by 25s
- 2 x 50 back @ 200 race pace on 1:20
- 4 x 75 moderate free on 1:20
- 6 x 50 pull on 1:00
Odds are free, Evens back. Try to match stroke count for free and back
Set #2:
- 3 x 200 @ threshold pace on 3:00
- Rest: 1 minute
- 1 x 600 @threshold pace
Cool Down (250 yds)
- 5 x 50 choice on 1:10
Total Yards: 3250-4450
Workout “B” Warm-Up (1400 yds)
- 1 x 200 choice
- 3 x 100 backstroke kick progression
25 Fashion Model, 25 R arm extended, 25 L arm extended, 25 6 & 6 - 3 x 100 backstroke pull progression
25 R arm pull, L arm at side, 25 L arm pull, R arm at side, 50 6-3-6 drill. +++PULL WIDE**** - 8 x 75 on 1:30
#1-4: 50 choice free drill + 25 free
#5-8: 25 kick on back + 50 back or free
Main Set (1200 yds)
- 3 x 100 back on 2:20, Descend 1-3
- 4 x 75 backstroke kick on 1:50 – build underwaters by 25s
- 2 x 50 back @ 200 race pace on 1:30
- 4 x 75 moderate free on 1:30
- 6 x 50 pull on 1:10
Odds are free, Evens back. Try to match stroke count for free and back
Cool Down (200 yds)
- 4 x 50 choice on 1:15
Total Yards: 2800