Here we are, it is FRIDAY!! Take a little time to think about your backstroke today. What is one thing you can improve on your stoke? Are you rotating your whole body? Do you know your stroke count to the wall from the flags, are your pinky fingers entering the water at 11 & 1 (think about a clock).
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 2 Turn 50s – All Backstroke
Work on great turns and if you can maintain it, make the full 25 FAST
15 Seconds Rest
= 400 yds
Main Set
4 x 200 Free/ Backstroke by 25
4 x 50 Backstroke FAST / Easy by 25
2 x 200 Free / Backstroke Kick without a board
8 x 25 Backstroke Descending 1-4, 5-8
15 seconds rest
= 1600 yds
Warm Down
100 Easy
