Sunday, September 20, 2009
Sept 20, Back Emphasis
This practice works on back stroke. Below is the expert set.
Warm Up
200 Choice
200 Free
2x50 Kick
Main Set
Drill - Push off the bottom of the pool in the deep end. Dolphin kick and try to get as high out of the water as possible.
4x50 back stroke work kick off wall
300 pull free
4x100 IM (1:30/1:35)
3x50 Kick on 1:00
Drill 2x50 kick on back. Rotate shoulder up like you are starting the recovery and then put the shoulder down
Drill 2x50 kick on back. Lift arm 45 degrees and put down
Drill 2x50 back 4-4-4 drill, 4 left arm pulls, 4 right arm pulls, 4 regular pulls
4x75 back perfect stroke
300 Pull
4x100 Free (1:20/1:25)
3x50 Kick on 1:00
8x25 back/choice alternate fast and easy
Warm Down
100 Choice
Warm Up
200 Choice
200 Free
2x50 Kick
Main Set
Drill - Push off the bottom of the pool in the deep end. Dolphin kick and try to get as high out of the water as possible.
4x50 back stroke work kick off wall
300 pull free
4x100 IM (1:30/1:35)
3x50 Kick on 1:00
Drill 2x50 kick on back. Rotate shoulder up like you are starting the recovery and then put the shoulder down
Drill 2x50 kick on back. Lift arm 45 degrees and put down
Drill 2x50 back 4-4-4 drill, 4 left arm pulls, 4 right arm pulls, 4 regular pulls
4x75 back perfect stroke
300 Pull
4x100 Free (1:20/1:25)
3x50 Kick on 1:00
8x25 back/choice alternate fast and easy
Warm Down
100 Choice
# posted by gladorca's blog @ 4:12 PM 
