Warmup
100 IM Kick
100 HLBw/R on BK
2 x 25 Position 11
Question of the Day: Can you push off on your side at a swim meet during Backstroke?
Y = 50 CH
N = 50 BK
4 x 25 on 1:00 FR
Split up into two groups:
Group 1:
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Group 2:
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 BR K (long glide underwater)
Streamline with no kick.
At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.
Get underwater again in position 11.
Do 2 BR kicks one after another underwater.
Feel how kick launches body forward.
Get back together into one group
4 x {
2 x 25 1 BR Arm + 2 BR K. Get under, long glides, strong underwater kicks in 11 or SL
1 x 100 FR w/ Fins
1 x Challenge after rounds 2 and 4.
}