Wednesday’s Set – Backstroke

Finally, backstroke!

The three most common problem areas in backstroke are head position, kick, and body rotation. Head should stay in line with the body, the chin only slightly tucked. Kick should remain constant, and feet and hips should be at the surface of the water. You should rotate.

The drills in todays practice will tackle each of these issues, but continue thinking about these red flags throughout the entire workout.

Don’t get lazy with your thoughts, keep your mind on your technique.

 

400 Warm up

  • 150 free 50 backstroke

 

Kick set – fins (600/1000)

6×100 @ :10r

  • Odds 6-kick freestyle rotation drill, arms at sides
  • Evens 6-kick backstroke rotation drill, arms at sides

 

Drill set (400/1400) Fins

16×25 @ :30

  • 1-4 Single arm backstroke by 25, one arm at side
  • 5-8 Backstroke catch up 
  • 9-12 Double arm backstroke 
  • 13-16 6 Strokes of spin drill (high turnover) finish easy backstroke

 

Pull Set (400/1800) Paddles, no buoy

4×100 @ :10r

  • 75 Free/25 Back

 

Main set (1400/3200)

2 Rounds

200 Back @ 2:50/3:00/3:20/3:30 

  • Steady (75%)

25 Free easy @ :30

2×100 Back @ 1:25/1:30/1:40/1:45

 

  • Build by 25

25 Free easy @ :30

4×50 Back @ 1:00

  • FAST (90%)

50 Free Easy @ 1:00

 

200 easy cool down (3400)

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