Discover your life aquatic

Theme: Backstroke

Total distance: 1700-2400m

Warm Up 400-600m

2-3 x {

• 50m free
• 50m back shoulder lead rolls every 6-8 kicks /arms at sides
• 50m kick in back streamline
• 50m patient catch drill (experiment with timing!)
• Rest: 5-10 seconds btw 50s, 15-20 sec btw sets)

Main Set:

4-6 x 50m on 10-15 sec rest as:

• odds: dolphin/flutter combo on back (either 25m each or switch many times during lap)
• evens: backstroke with wide catch (relaxed shoulder)

4-6 x 100m on 15 sec rest: 1-4 backstroke, descend SC, time or both; 5 & 6 freestyle easy (aka SC base count)

• 4 rep option: descend SC 1-3, 4th is easy freestyle (SC)

2-4 x 200m on 20-30 sec rest, WITH FINS:

• odd 25m or 50m: 6 dolphin off the wall, backstroke
• even 25m or 50m: 6 dolphins off the wall,  freestyle
• Focus: 1) match SC within 1 stroke for back/free  and/or 2) descend each 200m by 3-5 seconds

Cool Down: 3 x 100m Choice: BR, Fly, Free drill or swim combos

enjoy! :)