Swim Workout #105 – Choice – Backstroke Day

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

12 x 25
Swim 1-4, Drill 5-8, Perfect Strokes 9-12

=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

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>