Tonight’s workout continued with Backstroke and Breaststroke development, keeping in alignment with out recent stroke clinics. Focus was kept on technique: Backstroke body position, body rotation, arm extension, neutral head position, and strong kick. Breaststroke kick with leg positioning, working on strong pull, and timing. Glide!
WARMUP
100 Free
100 Breast
100 Kick (50 Free/50Br)
100 Pull (50 Free / 50 Br)
200 Drill (choice, alternating by 50 fr/br)
(600)
4×100 Odd Free, Even Breast
Free = swim
Breast = streamline + glide for 5 count
(400)
Ladder:
200 Breast/Back by 50
50 Free
150 Back/Breast by 50
100 Free
100 Back/Breast by 50
150 Free
50 Choice Back or Breast
200 Free
(1000)
3 Rounds:
3×100: Alternating Back, Breast, Free
Round 1 = Swim
Round 2 = Drill
Round 3 = Swim
(900)
3×100
Odd Free
Even Choice DRILL Back/Breast
(300)
2x{75 Back, 75 Breast, 100 Free}
(500)
2x{100 Back/Breast by 50
75 Back/Breast/Free by 25
50 Back/Breast by 25
25 Choice}
(500)
200 Cool Down
Total = 4200