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

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

Today is Breaststroke day! I know this might be your least favorite stroke, but do it anyway!! Take a look at a few videos on YouTube and head to the pool. Concentrate on your stroke timing. Remember to glide and have some fun. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Breaststroke – 10 seconds rest

4 = Kick

4 = Drill

4 = Perfect Stroke

=300 yds

        <h2>Main Set</h2>       
    <p>4 Rounds, 20 Seconds rest, Do all one stroke. If you find it is too much throw in some drill. </p><ul><li>200 Stroke</li><li>100 Stroke</li><li>50 Easy</li></ul><p> 

4 x 75 Breathing 3,5,7 by 25, 10 Seconds Rest

1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>