Tonight’s workout continued with Backstroke and Breaststroke development, keeping in alignment with out recent stroke clinics. Ā Focus was kept on technique: Ā Backstroke body position, body rotation, arm extension, neutral head position, and strong kick. Ā BreaststrokeĀ kick with leg positioning, working on strong pull, and timing. Ā 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