Fall WK3 – BK Technique (Wed)

Warm Up:  600m to 6:10

• 100 FS
• 100 BK
• 4 x (25 Kick IM, 25 Swim FS)
• 4 x 25 Scull (Entry, Catch, Finish, On Back)
• 100 FS

Kick Set: try with no fins

• 2 x 25 Kick on Back, hands at side
  – adjust head so goggles and nose out
  – rolling boil narrow kick
• 2 x 25 Kick on Back, Rolling every 10
  – Head perfectly still
  – drive roll with hips and shoulders
  – rotate on spine, quickly
• 2-4 x 25 BK focus on body position

Set 1:  BK Technique – with fins

• 2 x 25 Side Kicking (one side per 25)
  – leading hand palm faces side of pool, thumb up
  – chin on shoulder, shoulder out
  – other hand relaxed on hip
  – steady lead hand
• 2 x 25 Side Kicking, Switch every 6 kicks
  – power for switch from hips and core
  – drive fully to the other side
• 2-4 x 50’s BK Fins with focus on side to side
• 2 x 25 Deep Catch Watching
  – one arm only, watch hand enter
  – drive to deep catch – high elbow
  – stroke from catch is a scull up and scull down
    palm facing back
• 2-4 50’s BK Fins – focus catch and stroke

Set 2:  EN-1

• 2-4 x 100 FS  on 20 sec
  swum as 25 1-arm high elbow, 75 Full Stroke
• 4 x 25 FS on 15 sec Count Strokes