Backstroke Focus Workout

Objectives: Use backstroke to reset and refresh your freestyle.

Total Distance = 2600

Set 1 - Warm-up = 600
1 X 200 Freestyle Swim - Training Cat: EN1
1 X 200 Freestyle Arms with pull buoy - Training Cat: EN2
1 X 200 Alt 50 Backstroke Kick, 50 Extended Side Balance (kicking) - Training Cat: EN2

Set 2 - Conditioning = 600
3 X 200 Freestyle descending as follows:
   1: Long course pace (EN1)
   2: Short course pace (EN2 - should be 10s faster than 1)
   3: Fast (EN3 - should be 6s faster than 2)

Set 3 - Backstroke/Freestyle Focus = 600
4 X 50 Backstroke with following technique focus:
   1: Thumb out, pinky in
   2: Dry shoulders (maximum rotation)
   3: Narrow shoulders (scrape your cheek)
   4: Snappy finish (end stroke by sculling in toward body to pop your hand out of the water)
4 X 50 as 25 Backstroke, 25 Freestyle +10s
4 X 50 4 Back, 3 Free Drill (four strokes backstroke, three strokes freestyle)

Set 4 - Conditioning = 400
2 X 200 Freestyle descending as follows:
1: Short course pace (EN2)
2: Fast (EN3)

Set 5 - Cool-down = 400
1 X 400 Alt ea 50: Freestyle and 4-Back 3-Free Drill - Training Cat: REC

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