1:00 rest
Talk about BACKSTROKE-
- Head position
- Body line
- Hip rotation
- Stroke rate ("tempo")
- UDK's: all fast, all the time
With fins, 4x:
3 x 25 backstroke drill @ :40 (6ks rds 1&2; go sit&spin drill rds 3&4)
1 x 50 kick on back @ :40- get time, should be under :30 each rd
No rest between rounds
Check HR after 4th rd, then fins off- get right into...
2 x 200 @ :20 rest- backstroke drills as follows:
50 drill/25 streamlined kick- firm/50 drill/25 streamlined kick- smaller & faster/50 swim (tempo)
Check HR, then 50 easy
1:00 rest
Don't get sloppy just because we're adding intervals...
5 x 50 swim @ :50/:40-
odds, swim backstroke @ :50, desc 1-3
evens, swim strong/even free br3 or 4/2 @ :40
1 x 150 sw-dr-sw faster backstroke by 50's
Check HR
5 x 50 swim @ :45-
odds, swim backstroke ("IM tempo"/add kick by 25's)
evens, strong/even free br3 or 4/2- faster avg than previous rd
1 x 150 swim backstroke, desc 50's 1-3 to giddyup
Check HR
5 x 50 swim backstroke @ :45- go "IM tempo"/add kick by 25's, keep track of avg time
1 x 150 swim backstroke-
75 "tempo"/hand touch, check time/75 add kick- get 2nd 75 time
Check HR, then 50 easy
1:00 rest
Finish up with 25's backstroke as follows:
6 @ :45- odds drill, evens swim build (check HR after #6)
50 easy choice skulling
6 @ :45- all swim max effort, get times & make avg/check HR
50 choice skulling
6 @ :35- all swim "tempo" & get avg time, check HR (how close was it to previous 6 x 25 avg?)
75 choice- drill/skulling, whatever...
1:00 rest
1 x 75 race backstroke in heats, get time
What new skill were you able to incorporate into your stroke today? Did it help you swim faster?
Warmdown a bit before you get out. Enjoy your time off & offer to help your parents around the house today. REMEMBER, tomorrow morning is 7-8:30a and Saturday is 10:30-12:15p, both here at GMU. No workout on Sunday. Have a great day!
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