Today we will focus on Backstroke. Let’s slow down and think about our stroke. Are you putting your hands in the water at the 11 and 1 position? Are your hips up and your knees straight. Check out some YouTube videos and have a friend take a video of your stroke to compare.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
=300 yds
Main Set
8 x 50 Backstroke / free alternated by 50s, perfect strokes – 10 Seconds Rest
4 x 100 Free
6 x 50 Stroke #2/ Free alternated by 50s, Perfect strokes – 10 Seconds Rest
3 x 100 Free Kick, 10 Seconds Rest
4 x 50 Stroke #3 / Free alternated by 50s, Perfect Strokes – 10 Seconds Rest
2 x 100 Free, 10 Seconds Rest
= 1800 yds
Warm Down
100 Easy
