12/04/14 Workout Recap - Checking on our Backstroke

Levels 3 & 4

w/u: 300 swim
       200 (alt. 50 tombstone kick/50 choice)
(500)

PS: Backstroke Drills

  • 4 x 50 @ :10sR: kick on back with arms at side, rotating from side-to-side with steady position

  • 4 x 50 @ :10sR: still kicking side to side, but now lifting arm out of water half way - lead with shoulder

  • 4 x 50 @ :10sR: full-on backstroke, focusing on rotation

(600/1100)

MS1: @15sR after EACH distance

4  x      [150 as 50 stroke/50 tennis balls/50 free

            2 x 75 EZ/Medium/Fast]

(1200/2300)

MS2: Aerobic 100s

8 x 100  @ 1:30 (TT 1:15)
              OR 1:35 (TT 1:20)
              OR 1:40 (TT 1:25)
              OR 1:45 (TT 1:30)

(800/3100)

c/d: 200 EZ
(200/3300)

Level 2

w/u: 200 swim
        200 (alt. 50 tombstone kick/50 choice)
(400)

PS: Backstroke Drills

  • 3 x 50 @ :10sR: kick on back with arms at side, rotating from side-to-side with steady position

  • 3 x 50 @ :10sR: still kicking side to side, but now lifting arm out of water half way - lead with shoulder

  • 3 x 50 @ :10sR: full-on backstroke, focusing on rotation

(450/850)

MS1: @15sR after EACH distance

3  x      [150 as 50 stroke/50 tennis balls/50 free

            2 x 75 EZ/Medium/Fast]

(900/1750)

MS2: Aerobic 100s

6 x 100  @ 2:10 (TT 1:55) OR 2:15 (TT 2:00) OR 2:20 (TT 2:05) OR 2:25 (TT 2:10)

(600/2350)

c/d: 100 EZ
(100/2450)

Posted on December 8, 2014 .