Backstroke Technique Week
Warm Up: 600m to 6:10
- 200 FS / BK mix
- 4 x (50 Pull, 25 Kick, 25 Swim) Mix strokes
Kick:
- Flags info
- Streamline BK Push-offs / Breathing
- Streamline BK Dolphin
- 25 BK Kick “in a bucket”
- 25 BK Kick “wide”
- 2-4 x 25 Streamline BK Dolphin / narrow kick on 15 sec
Set 1: BK Technique
- 25 Left Arm Only
- 25 Right Arm Only
- 25 Left Arm, 25-75 BK focus Left
- 25 Right arm, 25-75 BK focus Right
Set 2: EN-1
- 4 x 25 BK on 20 sec
Streamline, Dolphin start - 2-4 x 50 BK on 20 sec
- 4 x 25 FS on 15 sec – 1-Arm High Elbow
- 2-4 x 50 FS on 15 sec
- 100 FS